7.28.16

THE WORKOUTS FOR THE IN HOUSE COMPETITION WILL BE RELEASED THIS SATURDAY! STAY TUNED!

Individual warm-up
200m run/row
10 PVC dislocates
10 PVC pass throughs
5 inchworm walkouts
30 arm circles cw/ccw

Group warm-up
:40 box shoulder stretch
10 thoracic spine rotations
5 inchworm walk outs
10 push up plus
30 band pull aparts
:30 handstand hold
Waiter's carry x 20m each arm

A. Strength
1- Every :90 for 6 minutes (4 sets)
Snatch Balance x 2 reps (low weight work on speed)
2-Every :90 for 6 minutes (4 sets)
Hang Snatch x 2 reps (start at 60-65% of best snatch and work up if successful)
3-Every :90 for 9 minutes (6 sets)
Snatch x 2 reps @ 75-80%

B.Conditioning
7 min AMRAP
12 deadlifts 135/95
9 toes to bar
6 power cleans 135/95