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07.31.17

31
Jul

07.31.17

Warm Up:
Foam roll quads, lats, and thoracic spine x 2:00
Front rack stretch x 1:00 (child’s pose with shoulder variation- hands behind neck)
Wrist stretches x :30 each position
then
500 Meter Row (slow) or 15 Calorie Bike (slow) into…
2 Rounds:
3 Strict Pull-Ups
9 Wall Squats
12 Alternating Spidermans (6/side)
15 AbMat Sit-Ups

 

Mobility:
Two sets of:
Russian Baby Makers x 10 reps
T-Spine Foam Roller x 5-6 pulses
then..
Band-Assisted Upper Body Anterior Chain Opener x 1:30

 

Skill: snatch @ 6:00 per set
3 sets of 3 reps of high hang snatch @60%
then
3 sets of 2 reps of hang snatch @ 70%
then
3 sets of 1 rep snatch @75-80%
then
3 sets of 2 reps snatch lift-off @100%

WOD
12-9-6
Burpee box jump overs
DB Thrusters 35/20

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