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10 July 2017

Warm Up

3 Rounds of 30 second Hand Stand Hold, 30 second rest

Med Ball Clean practice two minutes of work.

Shoulder pass through

Burgener Warm UP

Power Snatch Progression 5 hanging, 5 knee, 5 ground x1

 

A) Power Snatch

3RM in 15 min

 

B) Front Squat

MAX in 15 min

 

C) 10 min AMRAP:

Row 12 cals

10 KBS - 1.5/1pd

10 burpees

 

Cool Down

Scapula work either on the rig or on the symmetry cross over



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