Warm-up:
Individual…
Ski rope 2 minutes
15 Banded Good Mornings
10 high Box step ups
Group…
15 Dislocates
15 Leg Swings
Pigeon Stretch both sides
10 Jumping Spiders
10 Squats
10 Hollow Rocks
Review the Snatch Positions
**On the third day of Christmas our coaches gave us a 1 rep max snatch and a benchmark workout!
Strength and Skill:
Take 18 minutes and build to today’s 1RM Snatch
Fitness:
Rounds of 15, 10 and 5 reps for time of:
Dumbbell Clean & Jerk
Anchored Sit-Ups
Performance:
“Grace”
For time:
30 Ground to Overhead (135/95 lbs)
OR
“Isabel”
For time:
30 Snatches (135/95 lbs)
Time cap of 10 minutes.
Mobility:
Roll Posterior
Banded Lats and Shoulders
LAX to Plantar Fascia and Traps
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