Wednesday 3/7/18

18.1 group.jpg

Warm-up:  

Snatch warm-up with Barbell: 5 reps of:  Dip shrug, dip high pull, dip muscle Snatch, 5 OHS squats, 5 sotts press, 5 Full Snatch

Stretch:

Arm stretch (crossbody, above head, behind back) ,  half butterfly, pigeon, scorpion

Strength:

OLY

Every 3 Minutes Complete 1 Set

Max Rep Touch and Go Clean

Round 1 75%

Round 2 80%

Round 3 85%

*Further Scaling:

Use smaller percentage to accumulate more reps

Conditioning:

4 Rounds:

Bike 15/9 Calories

9 Ring Dips

Rest 2:00

*Further Scaling:

Run 200m instead of Bike

12 Push Ups instead of Ring Dips