Tuesday 11/21/17

Jacob box sit ups.jpg

Warm-up:

Dynamic Warm-up

Stretch:  1-6 then Half butterfly and pigeon

Clean progression

Strength:

3 Rounds of:

25 Banded Air Squats

2 x 5 1 Arm DB Row(slow)

15 Superman with 2 sec hold at top

In between each round do 10 snatch balance with PVC *working on speed

Conditioning:

In 10’

Find 1 RM Squat Clean

Then:

AMRAP 8’

4 CTB  Sc:  6 Pull-ups

20 Dubs/ 60 Singles

10 DB Snatch (alternating)

4 HSPU Sc:  8 DB Press