Wednesday 11.18.15

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HEALTH

A. 15 Minutes of Complex:

2 DB Snatches

2 TGU’s each Side

20 to 40 sec Hollow Hold or Dead Bug Variation

-60 to 90 seconds Rest

 

B. AMRAP Intervals x 5, 3 min @ 80%:1 min Active Recovery (easy row or airdyne)

  • 10 DB or Barbell Muscle Clean
  • 5 Burpee Lateral Jumps

 

On Own:

Roll Quads/T-Spine

30 Clamshells each Side

Hip Flexor Stretch Variation x 60 Sec each Side

HEALTH

A. 15 Minute EMOM:

1-5 Minutes: Power Snatch

6-10 Minutes: Snatch

11-15 Minutes: Hang Snatch or Hang Power Snatch + OHS

 

B. 5 Rounds of: (20 Minute Cap)

28 KB Swings 1.5/1 pood

21M/14F Cal Row

14 Burpees Over Rower

7 KB S2OH per Arm 1.5/1 pood

UA-12574818-1