WARM UP:
400 M. Run or Row
20 Push Ups
20 Sit Ups
10 Pass Throughs
10 Good Mornings
10 Arm Circles (Forward)
10 Arm Circles (Back)
Then:
Shoulder Mobility
SKILL:
3 x 10 DB Tricep Ext. (Your Choice)
Pair With:
3 x 8e Lateral Single Leg Box Jump (Start around 18″)
*Work on landing properly in the middle of your foot with your butt back.
LIFT:
Snatch Complex
(1st Pull – 3 Sec. Hold – Full Hang Clean From Mid-Thigh)
3 @ 65%
4 x 3 @ 70%
WOD:
“TABATA WHAT?”
8 Rounds, 20 Sec. On, 10 Sec. Off of each movement:
S2O (115/75) (95/65) (75/55) (65/45)
GHD Sit Ups or AbMat Sit Ups
KBS (53/35) (44/26) (35/20) (26/10)
Hang Snatch
*Rest 1 Min. between tabata movements
**Add together your lowest scores for a combined total.
POST WOD:
Mobilize & Stretch
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