Monday, February 16, 2015

Warm up
A. 1 wrist prep movement

B. shoulder circles with torso twist x 10 each direction 

C. Run like a dog/monkey? 1 round each direction Go Fast!

D1. 4 bridge wall walks x 2 sets

D2. trap 3 stick raises x 10 reps with 10 sec hold x 2 sets

A. Snatch - go to a heavy 3 reps and d0 3 sets at that weight.  Then do 5 singles, going up in weight with each set if possible.

Beginner: 5 hang (power) snatch x 5 reps x 5 sets; go up in weight if your coach gives you the go ahead.

B.  AMRAP in 6 minutes:
     KB Swings x 7 35/55 lbs
     wall balls x 7
     burpees x 7

Absolutely no stopping!