Friday 01-18-19 S

Thursday, January 17, 2019

Warm Up: 
Row, Bike, and/or Run x 3-4 mins 
+
Group of 3: 
2-3 Mins Each/Led By Coach: 
Station 1: Foam Roll T-Spine & Lats  
Station 2: Banded Distractions   
Station 3: Ostrich Walks, Toe Touches, and Hang & Shrugs  
+
30 Hang DB Snatches- alt every 5  
+
Grab BB....
+
Skill Work: 
5 Hang Power Snatches 
5 Behind the Neck Snatch Grip Push Press 
5 Overhead Squats 
5 Hang Squat Snatches 
5 Squat Snatches 
+
Review Practice Complex: 
- Perform with empty BB x 3 sets 

- Modify to 1 PC  or 1 SC + 1 F. Sq.  
+
Strength: 
Every 90 Secs for 12 Mins: 

1 PS + 1 OHS or 1 SS + 1 OHS (8 sets) 
- feel free to modify this as needed 
+
Workout: 
For time: 

10 Power Snatches 75/55    
10 to 1 CTB Pull Ups  
- scale this to regular pull ups or jumping ctbs 

 

Flow: 
R1: 10 PS + 10 CTB 
R2: 10 PS + 9 CTB 
R3: 10 PS + 8 CTB
- continues down to 1 Chest to Bar Pull Up  

Please reload