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Weightlifting WEDNESDAY 150325

Warm-up:

Run 400m

Crossover symmetry

3 rounds NOT for time

5 burpee pull-ups 

10 push ups

15 squats

Then

Spider-Man crawl down

Bear crawl back

Barbell:

For 25 minutes…

Build to a  heavy hang snatch until 2 misses

Then

Build to a heavy hang clean and jerk until 2 misses

Burner:

1000m row time trial

Mobility:

Roll posterior

Partner Mash quads

Banded hamstrings

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