Monday 12-11-17 S

Sunday, December 10, 2017

Warm Up: 

Foam Roll-  as general maintenance 

Run or Row- 2 mins to get loose  

T-Spine Mobility- coaches choice 

PVC Mobility- easy pass thru's and figure 8s  

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Grab a Barbell & Jump Rope.... 

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8 Barbell Good Mornings 

8 Behind the Neck Snatch Grip Push Presses 

2 Burpees + 15 Double Unders  

8 Hanging Snatch High Pulls 

8 Snatch Grip Deadlifts to Power Position 

2 Burpees + 15 Double Unders  

4 Segmented Power Snatches 

4 Staggered Stance Barbell Good Mornings x 4 per 

2 Burpees + 15 Double Unders  

4 Hang Power Snatches 

4 Power Snatches  

2 Burpees + 15 Double Unders 

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Spend a few minutes building up...

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Workout: 
20 Min AMRAP of: 

5 Power Snatches Singles 135/95 
10 Burpees 
35 Double Unders 
- complete as many rounds as possible for your score

- scale to Clean & Jerks and 70 Single Unders 

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