Friday 04-20-18 S

Thursday, April 19, 2018

Warm Up: 

Row or Run 500 Ms (start asap) 

+

Mobility (coach leads): 

Cat Cow & T Spine Rotations  X 1 min

Lying Chest Stretch X 1 min 

Low Back Rotation Stretch X 1 min 

Squatted Prayer Holds & Knee Pushes X 1 min

+

Grab a BB & Select a Pull Up Bar to Hang From 

+

Dynamic Mobility:  

Complete 2 Sets of: 

A1. Static Hanging for Healthy Shoulders X 1 min 

A2. Stationary Spider Mans Walks X 4-6 reps (behind bb)  

A3. Slow Pull Power Snatch X 6-8 reps   

+

Workout:

30 Min EMOM of:

Min 1: 3 (1-1-1) Power Snatch @ build to 80-85%  

Min 2: 8 (4 per) DB Snatches @ tough 

Min 3: 12 Toes to Bar or 12 V-Ups 

Min 4: 16 Burpees to Target @ 4-6" above reach

Min 5: Rest & Add Weight 

 

Score: your slowest round of burpees (sorry!) 

 

Last Friday we built to a heavy single. Use that number or base it off of form today. 

 

If class sizes are large, we can have 1/2 the class start on the burpees and work backwards. 

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