Open gym 9:30am-Noon!
Dynamic Mobility & Activation
Overhead Barbell Underarm Stretch
Follwed by. . .
Banded Hip Flexor Stretch x 60 seconds per side
and then. . .
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Behind the Neck in Receiving Position x 3 reps
followed by . . .
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Drops x 2 reps
followed by . . .
Every 2 minutes, for 10 minutes (5 sets):
Snatch Balance x 1 rep + 1 Overhead Squat @ 3211
B.
Every 90 seconds, for 12 minutes (8 sets), complete:
High Hang Snatch + Mid Thigh Snatch @ 75% of 1-rm
and then . . .
Every 2 minutes, for 4 minutes (2 sets), complete:
4 Stop Halting Snatch Deadlift x 1 rep
Stop @ 2″ off floor, mid-patella, mid-thigh, high hang
C.
Every 3 minutes for 15 minutes (5 sets), complete:
Run 200 Meters
Chest-to-Bar Pull-Ups x 10 reps
Run 200 Meters
*Try to keep all of your times consistent
D.
Three sets of:
Skull Crushers x 8 reps
Rest as needed
Banded Push-Ups @ 1111 x Max Reps
Rest as needed
Front-Leaning Rest on Rings x 45 seconds
Rest as needed