Monday 12-10-18 S

Sunday, December 9, 2018

Warm Up: 

Run Indoors, Bike or Row x 60-90 secs 

Cat-Cow x 30 secs 

T Spine Rotations x 30 secs per   

Lying Leg Raises x 30 secs per  

Side-to-Side Lying Leg Crossovers x 30 secs 

Swivel Hips x 30 secs  

Hollow Holds x 30 secs    

Alternating Supermans x 30 secs 

Doorway Stretch (against rig) x 30 secs per 

Hang & Shrugs x 30 secs  

Kipping Swings x 30 secs   

Hollow Holds x 30 secs    

Alternating Supermans x 30 secs  

Down Dog/Up Dog x 30 secs 

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Grab Barbell.... 

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BB Skill Work: 

Barbell Snatch Lift Offs (1st pull)  

Barbell Hang High Pulls (2nd pull)  

Barbell Hang Muscle Snatches (2nd pull)   

Barbell Power Snatches (1st pull)  

Barbell Complex Practice 

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Strength & Skill: 

8 Min Emom of: 

1 Snatch Lift Off + 1 Power Snatch @ 60-70% of 1rm 

- reset bw lifts and focus on form 

Workout: 
10 Min AMRAP of: 

10 Power Snatches 95/65 
10 Pull Ups  
10 Burpees 

- score is total rounds plus reps completed 
+
Core Finisher: 
4 Rounds of: 

20 Plated Flutter Kicks 
20 Plated Russian Twist
20 Hollow Rocks  

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