Wednesday 12.16.15

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HEALTH

A. Alternating EMOM for 14 Minutes:

Odd: 2 Snatch Pulls + 3 Power Snatches

Even: 30 to 40 sec Plank: Alternate B/W Front, Weak side, Strong Side each Set

 

B. For Time:

50 Heavy Swings

50 Push Ups

50 Lunges each Leg

50 Calorie Row @ 3 damper

FITNESS

A1. 20 Minutes work up to a HEAVY:

High Hang Snatch + Low Hang Snatch + Snatch

or

High Hang Power Snatch + Low Hang Power Snatch + Power Snatch

A2. EMOM for 5 Minutes:

3 TnG Power Snatches or Snatches

 

B. 3 Rounds for MAX reps:

1 Minute Walls Balls 20/14

1 Minute Box Jump Over 24/20

1 Minute Ground to OH 95/65

1 Minute Rest

HEALTH & FITNESS

On Own:

Roll Hip-Flexor and IT Band

Wall Quad Stretch x 90 sec each Leg

30 Clamshells each Side

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