Thursday, February 19, 2015

Warm up
A. 1 wrist prep movement

B. shoulder circles with torso twist x 10 each direction 

C. Run like a dog/monkey? 1 round each direction Go Fast!

D1. 4 bridge wall walks x 2 sets

D2. trap 3 stick raises x 10 reps with 10 sec hold x 2 sets

D3. ostrich walk 1/2 length x 2 sets

A. Snatch - See Monday
Snatch - go to a heavy 3 reps and d0 3 sets at that weight.  Then do 5 singles, going up in weight with each set if possible.

Beginner: 5 hang (power) snatch x 5 reps x 5 sets; go up in weight if your coach gives you the go ahead.

B.  7 Rounds for time:
     OHS x 7 65/95 lbs
     Chest to bar kipping pull ups x 7
     burpees x 7

No Stopping!