Monday 12-17-18 S

Monday, December 17, 2018

Warm Up: 
500/400m Row 
+
Slow Arm Circles x 30 secs per   
Doorway Stretch x 30 secs per  
Rig Assisted Hip Flexor Stretch x 30 secs per 
Rig Assisted Squatted Prayer Holds x 30 secs 
+
3 Sec Ring Rows x 10 reps 
Non-Active Hang x 30 secs 
3 Sec Ring Rows x 10 reps 
Hang & Shrugs x 15 reps   
+
PVC Pass Thrus x 10 reps 
PVC Figure 8s  x 10 reps 
PVC OH Squats  x 10 reps 
PVC Snatch Pull- practice/skill 

+
Skill Work: 
Empty BB Snatch Pulls 
Bar Facing Burpees 
Empty BB Power Snatches
+
Workout: 
Every 90 secs for 6 Sets (9 mins): 

1 Snatch Pull @ 70-80% of 1rm Snatch 
2 Bar Facing Burpees 
1 Power Snatch 
+
Grab Med Ball @ 20/14...
+
Workout: 
13 Min AMRAP of: 

1-2-3-4-5-6-7-etc..
Power Snatches 115/75 
- bw rounds perform: 
5 Toes to Bar 
10 Wall Balls 20/14 

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