WARM UP: 10 min total
5 min round robin row w/ partner 20 calories at a time
THEN 5 min pendulum walk 1/2 rig
straight leg march 1/2 rig
20 scorpions
MOBILITY: KB Adductor Smash
SKILL: Snatch Skill-10 min (w/ pvc or bar)
30 Ground to high elbow
30 knee to high elbow
30 hip to high elbow
10 sets of ground to high elbow, knee to high elbow, hip to high elbow- unbroken for the three movements
WOD: 12 min clock
2 min Power Snatch (75/55)
2 min Lateral burpees
2 min Hang Snatch (75/55)
2 min Swipers
2 min Squat Snatch (75/55)
2 min bar facing burpees
No comments:
Post a Comment