Tuesday, March 13, 2018

Form Work x 15 minutes

A1. seated wall slides x 10 reps x 3 sets

A2. spine flexion and extension x 10 reps x 3 sets

B. Snatch

Find a max in 20 minutes for advanced folks

Or: snatch 5 sets (Every 3 minutes) :

6-8

5-7

3-4

3-4

3-4

 If you are not ready, start with the less dynamic OHS

Set 1. and Set 2: 8-10,

Set 3 - Set 5: 6-8

C. 5 Rounds for Time:

    Ring Dips x 3-7 @ 31x1

    box jumps x 12

    Wall balls x 12