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