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