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Row / Jog 3 minutes
Then:
2 Rounds of
– 10 Roll-over v-sit
– 10 Lying hamstring kicks
– 10 Lying leg cross-over
– 10 Lateral lunge
– 5 Inch-worm
– 10 PVC good mornings
1. Down Up
2. Elbows High & Outside
3. Muscle Snatch
4. Snatch Land (bar overhead)
5. Snatch Drop
6. Hang Power Snatch
Heaviest weight each set (no more than 80%)
5 rounds for time of:
20 One Arm Dumbbell Power Snatch (Alternating)s, 70/50 lbs
20 Burpees
Goal: 18 Minutes
Then: 2 Minute Global Extension (roller & bar)
Shoulder Smash
