Friday 12-22-17 S

Thursday, December 21, 2017

Warm Up:
3-5 Mins of Row or Run
Static Stretch Calves X 30 secs 
+
2 Rounds: 
Banded Ankle Distractions X 30 secs per
Goblet Prayer Holds/Circles X 30 secs per 
R1: PVC OHS X 10+ R2: BB OHS X 10+ 
+
Grab your jump rope...
+
Skill Work:
Every 2 Mins of 3 Sets:

15-20 Double Unders
2 Power Snatches  
2 Hang Power Snatches
2 Squat Snatches   
2 Overhead Squats 
- With an empty barbell
- Scale this to Cleans and Front Squats as needed

 

Strength:
10 Minute EMOM of: 

Squat Snatch, build to a moderate single 
- Scale to a clean variation as needed  
+
Workout: 
For Time: 

50 Double Unders  
27 OHS 65/45  
50 Double Unders 
21 OHS 75/55    
50 Double Unders 
15 OHS 95/65    
50 Double Unders 
9 OHS 115/75
- Scale to 100 Single Unders or 300 M Run   

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