Wednesday 12/13/17

jacob power punch.jpg

Warm-up:

200 m Run

15 PVC Thrusters

15 Ring Rows

10 Push ups

200m Run

Stretch:  Shoulder stretch on wall, scorpion, quad stretch (1,2,3 stretching for flexibility pic)

Strength:

Snatch Grip Barbell shrug

3 x 10

https://www.youtube.com/watch?v=xA9SqblPGwA

Snatch High Pull

https://www.youtube.com/watch?v=cRR87TYYGkE

3 x 5 Increase weight

*Last 2 reps/ Full Snatch

Conditioning:

1000 m Row for Time

Then:

50 Wall Balls 20/14#