Wednesday, November 19, 2014

November 18, 2014

Uncategorized

IMG_0059

WARM UP:

4 rds

15yd jog

15yd dyna walk

15 yd broad jump

15 yd high knee with arm circle

then

10 pass throughs forward

10 pass throughs reverse (PVC behind back palms forward)

SKILL:

snatch

STRENGTH:

5x snatch complex of

1 hang snatch+ 1 power snatch + 1 overhead squat

WOD:

AMRAP 10

10 snatch 135/95

10 snatch 155/105

10 snatch 185/115

10 snatch 205/135

 

MOBILITY/COOLDOWN:

3 laps walk

light weight/ no weight super slow single arm oh squat

1 min squat hold

lacrosse ball hip flexors

Subscribe

Subscribe to our e-mail newsletter to receive updates.

No comments yet.

Leave a Reply