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WEDNESDAY 180221

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Skip Rope 2 minutes

Group…

200m Jog

Banded Hamstrings

Pigeon Stretch

10 Jumping Spiders

10 Hollow Rocks

Cobra Pose

10 Dislocates

10 PVC OH Squats

Review the Snatch Positions

 

Strength and Skill:

Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch + 2 Overhead Squats

Build over the course of the 10 sets to today’s heavy.

 

Fitness:

For max reps/calories:

2 Minutes of Assault Bike (for calories)
2 Minutes of Kettlebell Swings
2 Minutes of Push-Ups
2 Minutes of Rowing

 

Performance:

Complete as many rounds and reps as possible in 8 minutes of:

5 Clean and Jerks (135/95 lbs)
10 Burpee Box Jump-Overs (24″/20″)

 

Mobility:

Mash Quads and IT Bands

Roll Posterior

Wall Splits

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