2.7.17

HAPPY BIRTHDAY MIKE S! HAVE A GREAT DAY :)

Individual warm-up
400m row
5 inchworm walk outs
10 PVC dislocates
10 PVC pass through's
10 push-ups

Group warm-up
:30 thoracic spine barbell stretch
10 thoracic spine rotations
:45 shoulder distraction stretch w/band
10 scap wall slides
2 wall walks
30 band pull aparts
20 monster walks

A.Strength
For the following 20 minutes, increase the loading on the barbell each set with each successful attempt:
Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps @ 50-65% of 1RM
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1RM
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 80+% of 1RM

B.Conditioning
8 min AMRAP
15 wall balls 20/14
35 double unders
12 KB swings 55/35