Friday 04-06-18 S

Thursday, April 5, 2018

Warm Up:

(start on your own) 

Pec Stretch X 1 min  

Lat Stretch X 1 min  

Hamstring Mobility X 1 min 

Hip Mobility X 1 min 

(start on your own) 

500/400 M Row  

40 Russian Swings @ 35/25+   

30 Air Squats  

20 Push Ups 

10 Pull Ups/Ring Rows 

+

Grab DB & BB.... 

Coach Demos DB Snatches

Athlete Demos and Builds Up      

Coach Demos Hang Power Snatches

Athlete Practices Hang Power Snatches   

+

Strength & Skill: 

10 Min EMOM of:

odd- 2 Rope Climb (mod: 8-12 cal row)

even- 6-8 Heavy DB Snatch (3-4 per side)

- Feel free to pull from the hang instead  

+

Rest 5 Mins 

+

Workout: 

12 Min AMRAP of:

1-2-3-4-5-6-7-etc. HP Snatches @ 115/75

1 Round of CTB Cindy bw rounds 

 

"CTB Cindy"

5 CTB Pull Ups (mod: Banded/Jumping)  

10 Push Ups

15 Air Squats

 

Flow:

R1: 1 HPS + 1 Round CTB Cindy

R2: 2 HPS + 1 Round CTB Cindy

R3: 3 HPS + 1 Round CTB Cindy

R4: 4 HPS + 1 Round CTB Cindy

R5: 5 HPS + 1 Round CTB Cindy

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