Friday 12-08-17 S

Thursday, December 7, 2017

Warm Up:

Foam Roll- Lats, T-Spine, & Qauds   

PVC Pass Thurs- use a wide & loose grip

+

2 Sets of:
Weighted KB Hip Circles @ 30 sec hold

8 Burpees   

+

2 Sets of:  

8 Weighted KB Deadlifts @ slow tempo  

8 Slow Hang & Shrugs  

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Partner Skill Work:

- empty barbell or PVC

Partner A Rows 1 min

Partner B Hang Power Snatch 1 min

- then switch

Partner A Rows 1 min

Partner B Overhead Squats 1 min   

- then switch

 

Strength:  
Every 2 Mins for 12 Mins:

1 SS + 3 Overhead Squats, build tough  
- Scaling option A: 1 Power Snatch + 3 OH Squats  

- Scaling option B: 1 Power Clean + 3 Front Squats

Workout:
17 Minute Time Cap:

75 Hang Power Snatches 95/65
75 Overhead Squats 95/65   
75 Pull Ups   
- this workout must start in order

- scale this workout to HPC and FS as needed    

- add 1 second per rep to the time cap if you don’t finish    

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