Thursday 12-12-19 S

Wednesday, December 11, 2019

Warm-Up: 
Foam Roll     
- T-Spine  
- Glutes  
- Hamstrings   
+
Then...
90 Secs Biking 
90 Secs Rowing 
90 Secs Running  
+
Then...
Wall Chest/Bicep Stretch x 1 min per 
+
Skill Work...
PVC Burgener Warm-Up
3 Sets of:   
1,2,3 Down and Up 
4,5,6 Elbows High and Outside
7,8,9 Muscle Snatch
10,11,12 Jump and Land
13,14,15 Hang Power Snatch 


Workout:
10 Rounds of:

4x3,3x2,3x1 Hang Power Snatch
30 Sec Row or Bike @ easy pace
30-45 Sec Plank or Hollow Hold
- 1 min rest btw rounds 
- Feel free to use a DBs instead; just double the reps   


4x3 Hang P. Snatch @ light 
3x2 Hang P. Snatch @ moderate
3x1 Hang P. Snatch @ heavy


Finisher: 
Not For Time: 

30 Strict Pull-Ups/Strict Banded Pull-Ups   

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