10.18.17

Warm up:

3 rounds:

100′ burpee broad jump*

Run 500 m

*No falling forward. Only jump your feet back to drop down in the burpee

Mobilize

A) class

B) every 3 min for 15

3 muscle snatch

4 power snatch

5 squat snatch

Build up to best 3 muscle snatch. Then start from there. Focus on technique.

C) 3 rounds

40 double unders

30 ghd sit-ups

20 hip extensions

10 strict pull ups

D) up to 1 hour weakness

Wednesday, October 18th, 2017 at 4:30 am / Competitive