4.6.17

TONIGHT AT 7pm -ADDITIONAL WEIGHT LIFTING CLASS! :)

Individual warm-up
200m row
10 PVC dislocates
10 PVC good mornings
10 lunges w/rotation
30 arm circles cw/ccw

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
Part 1: High hang snatch (hip)
Every :90 for 6 sets, perform 2 high hang snatches
*60-65%
Part 2: 1 Hang snatch (knee) + 1 OHS
Every :90 for 6 sets, perform 1 hang snatch + 1 OHS
*75-80%

B.Conditioning
10 min AMRAP
300m row
12 wall balls 20/14
6 pull ups