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17 July 2017

Warm Up

250 M row

2 rounds

10 scapula push ups

10 1 arm KB snatch low weight

10 jumping squats

then

Burgener Warm up

1 Snatch cycle 5 Hang, 5 from pos 2, 5 from ground

 

A) Power Snatch

1RPM in 15 min

 

B) FT:

Row 500m

15 KBS - Keep load lower!

15 burpees

15 KBS

Row 500m

15 KBS

15 burpees

15 KBS

Row 500m

 

Cool Down

Foam roll out

Band stretching on the rig



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