Monday, February 12, 2018

10 minutes of joint prep

A. windmill (progression 1)

crab x 2 lengths (1 each direction)

windmill (progression 1 or 2)

crab x 2 lengths (1 each direction)

B. Every 3 minutes x 5 sets:

Snatch Grip Deadlift plus power snatch x 3-4 reps or 2-3 reps at a higher weight.

or, Every 3 minutes:  DB Snatch x 20 plus 10 wall squats x 4 sets

C. wall climb plus shoulder taps - 1 climb plus 10-20 shoulder taps x 2-3 reps; rest 2 minutes. 3 sets

D.   AMRAP in 11 minutes (start at any station)

      sandbag to overhead x 5 reps (heavy) or 10 reps at a lighter weight

      burpee lizard push ups x 10 reps

     db or kb lunges from rack position x 12 35/55lbs