01.03.2018

Warm up:

(3 rounds, 30sec each)

Double unders practice

Dowel overhead squat (2 second pause at bottom)

Prone dowel Passovers

Hollow rocks

Mobility:

(8:00)

Wall shoulder opener  3x 20 sec

‘Y’ with light DB 3x 8

Strength:

(20:00-25:00)

8 x 2 (unbroken) Hang power Snatch, Building to AHAP.. with GOOD technique.

focus on pulling hard and quick turnover with head through, weight is on the heels and hips back when you catch the weight

Conditioning:

AMRAP 10:00

40 Double unders

10 Overhead squats (95/65)