Friday 04-13-18 S

Thursday, April 12, 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 

Grab a Light DB & PVC...
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2 Rounds of: 
12 DB Snatches (6 per/light) 
6 Calorie Row 
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2 Rounds of: 
6 Scap Push Ups 
6 Push Ups    
12 PVC OHS 
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Trade in DB for heavier DB, Grab BB & put away PVC... 

Skill Work: 

DB Snatch 

Power Snatch/Split Snatch 

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Workout #1:
12 Min AMRAP @ 70%:

2 Rope Climbs (Mod: 4-6 CTB Pull Ups)  
8 DB Snatches @ heavy # 
12/9 Calorie Row   
- Perform this grip nasty workout at easy pace 
- If you deadlifted yesterday, work from DB Hang Snatch
 
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Rest 5 mins (Grab & Load BB) 
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Workout #2: 
12 Min Running Clock: 

1 Power Snatch- build to a heavy single (today's score)  
- B/W "attempts" perform 1 round of "Strict Cindy"  

 

"Strict Cindy" 
5/3 Strict Pull Ups (Mod: Banded) 
10 Push Ups 
15 Air Squats   

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