06.23.18

COMPARE TO 3/7/18

Warmup
“Rowling”
In groups of 2-3, working for 6 min.
Each group gets a rower and athletes will try to “rowl” a perfect strike (100M) in full pulls on the rower with no breaks in between. The whole team faces a 2 air squat and 1 burpee penalty for every meter off due in between rounds.

Mobility
Lying Chest Opener With Side Bow – 45 Sec Per Side
Lax Ball/Rig Pole Trap and Neck Release – 45 Sec Per Side
Banded Rhomboid Stretch – 45 Sec Per Side
15 reps Double Foam Roller Mid Back Activation
15 Reps Low Trap Activation

Skill
Quickly review each part of the Snatch listed below.
Then with a 6 min running clock and an unloaded barbell 2-3 rounds of:

5 Snatch Grip Deadlifts
5 Snatch High Pulls
5 Hang Muscle Snatch from just below the knee
5 Behind the Neck Snatch Grip Push Jerks
5 Hang Power Snatches
5 Overhead Squats

Strength
With an 15 min running clock, work on single rep snatches.

Metcon
7 Min AMRAP

Performance
30 DU’s
10 Alternating Pistols

Lifestyle
30 DU’s
10 Alternating Knee Tap Squat

Fitness
60 Single Unders
20 Air Squats

Rest 3 min then

Team Sled Push or Yoke Carry x 7 min