3.31.15

Warm-up

800m Run

2 x 20 each leg – plank leg slides

2 x 10 Banded Pull Aparts

2 x 10 each leg – Cossack squat

2 x 3 each leg – Lateral Jumps – pause under control on each side

Mobility

2 Min Ball in Scap

2 Min Doorway Stretch

2 Min External Rotation

Strength/Skill

1 Snatch Grip Pull then eccentric slow on the way down with pauses above the knee, below the knee and right before the weight touches the floor
4 sets @ 60%, 70%, 80%, 85% for snatch 1RM

METCON

3 Rounds:
30 Sec Max Row/Cycle
4 Snatches @75% *AFAP*
2 Min Rest b/t Rounds

Rest 5 min.

3 Rounds:
2 Min Max Triple Unders (Double Unders if you don’t want to try)
6 OH Squats @70 % 1RM *from rack*
2 Min Rest b/t Rounds
*Minimum of doubles is 25 reps, every rep missed must do 2 burpees for each during rest. If you aren’t even close to getting these, just do singles but your number is 50 with the same rule.*

Rest 5 min.

4 Rounds:
15 Burpees to 2 foot target AFAP
30 Sec Rest b/t Rounds