Wednesday's 09-11-19 S
Tuesday, September 10, 2019
Warm Up:
Early Birds Foam ITBs & Piriformis...
+
T Spine Mobility:
- Cat-Camel, T-Spine Rotations, & Thread the Needle
Hamstring & Hip Mobility:
- Moon To Sky, Knee Hugs, Lying Dynamic CrossOvers
+
Grab Plate for Dynamic 90s....
2-3 Sets of:
10 Ring Rows (mix up grip)
10 Air Squats
10 Dynamic 90s
+
Grab BB/Snatch Skill Work:
- Hang Snatch High Pull
- Mid-Shin Snatch High Pull
- Muscle Snatch- focus on elbows
- Power Snatch- focus on footwork
- 20 Wall Balls 20/14 Split between partners
- 10 Pull-Ups Split between partners
Workout:
Teams of 2:
100 Wall Balls 20/14
75 Power Snatches 75/55
75 Pull-Ups (mod: Banded Pull Ups or Ring Rows)
75 Wall Balls 20/14
50 Power Snatches 85/60
50 Pull-Ups
50 Wall Balls 20/14
25 Power-Snatches 95/65
25 Pull-Ups
100/75 Calorie Row
- Feel free to Clean & Jerk 95/65-105/75-115/85