5.11.17

HAPPY BIRTHDAY JEREMIE! ENJOY YOUR DAY!

SIGN UP FOR MURPH-MAY 21st! We're going to be having a pot luck after to hang out a bit and meet some new people! Please sign up over by the whiteboard.

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

Group warm-up
:40 box shoulder stretch
10 thoracic spine rotations
5 world's greatest stretch
:30 couch stretch
5 russian baby makers
30 band pull aparts
20 monster walks
:30 handstand or plank hold

A.Strength
Part 1: Snatch balance +  OHS
Every :90 for 4 sets, perform 1 Snatch balance + 1 OHS
*Light weight-work speed under the bar
Part 2: Power snatch + Hang snatch (knee)
Every :90 for 7 sets, perform 1 power snatch + 1 hang snatch
*65-75% working weights.
**modify with cleans and front squats :)

B.Conditioning
4 rounds
35 double unders
8 power snatches 95/65
8 pull-ups