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August 7, 2017

Warm Up

Band flossing on the rig

10 Band Pull aparts

10m walk Hip Flexion walk with a band

Burgener Warm Up

Snatch progression

 

A) 1 rep High hang snatch

Take 10-15 mins to est 1 RM hang Snatch

*if athlete cant work High Hang, athlete will work OHS/Snatch balance or heaving snatch

 

C) 4 RFT:
21 Wallballs (20/14)
18 Cal Row
15 Box Jumps (24/20″)
12 Snatch (95/65)

 

D) Midline

3 Rounds

1 Min plank Hold

:30 R hold

:30 L hold

Rest 1 min

 

 



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