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03.27.17

27
Mar

03.27.17

Warm Up
2:00 row/run/bike
2 lengths walking lunges
10 air squats
:30 squat hold
2 lengths spiderman walk -low to ground lunge over the toes
10 squat jumps
:30 squat hold

Mobility:
Two sets of:
Barbell Shoulder Opener x 60 seconds
Wall Slides x 6-10 reps
T-Spine Pulse with foam roller x 5-6 pulses

Skill: snatch
Every 2 minutes, for 12 minutes, complete:
Snatch Lift-Off + Snatch

Build over the course of the 6 sets
* snatch lift-off is a snatch pull that stops at the knee

12:00 AMRAP
10 box jump overs
8 sandbag over the shoulder
2 rope climbs

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