Wednesday 12.30.15

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HEALTH

A. Alternating EMOM for 15 min

Odd: 2 or 3 KB Snatches each arm

Even: 30 to 40 sec Plank: alternate btw front, weak side, strong side) each set

B. 6 Rounds

10 DL

10 HPC

10 front Squats

20 Lateral Bar Jumps (total)

 Body Maintenance On own:

Roll Hip-Flexor and IT Band

Wall quad stretch x 90 sec each leg

30 Clamshells each side

Fitness

A1. 15 mins of:

High Hang Snatch + Snatch

A2. 5 min EMOM:

3 Touch and Go Snatches

B. 5 Rounds

10 Hang Snatches (75/55)

10 OHS

10 Bar Facing Burpees

10 Box Jumps (24/20)

Body Maintenance On own:

Roll Hip-Flexor and IT Band

Wall quad stretch x 90 sec each leg

30 Clamshells each side

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