MOBILITY
2:00 Easy on Any Machine
...into:
Upper Body
1. PVC Pass Throughs - 1:00
2. Banded Shoudler Distraction - 1:00/side
3. Banded Triceps Stretch - 1:00/side
Lower Body
1. Kettlebell Calf Smash - 1:00/side
2. Pigeon Stretch - 1:00/side
3. Frog Stretch - 1:00
ACTIVATION
2 Rounds for Quality:
200m Run
10 Down Dog to Push-Ups
30' Single Dumbbell Overhead Walking Lunge each Arm
10 Alternating Box Step-Ups
Snatch Technique
5 Sets:
2 Snatch Balances
1 High Hang Squat Snatch
Rest as needed between sets.
Snatch
Emom x9
Minute 1 - 1 Squat Snatch
Minute 2 - 1 Squat Snatch
Minute 3 - 1 Squat Snatch
Back Squat
10-8-6-4-2:
Back Squats
"Bootleg"
AMRAP 15:
21 Wallballs
18 Single Dumbbell Alternating Power Snatches
15 Toes to Bar
12 Box Jump Overs
Wallball - 20 / 14 lb
Dumbbell - 50 / 35 lb
Box - 24"/20"
Comments