02.07.2018
Warm up:
Row 500m, then 2 rounds:
15 airsquat hold toes to extend (Hamstring stretch)
15 Dowel OHS
10 Ring rows
10 Kipping knees up (hanging)
Mobility:
[10:00]
- Dumbell Back Fly 3×12
- Alternating pigeon pose 3x 10/leg
Strength:
(12:00)
Power snatch; 4x 4 (building, not to maximum but to maintain good technique)
Conditioning:
5RFT (CAP 10:00)
12 Cal row
12 Power Snatch @75/55
Rest 2:00
5 RFT (Cap 10:00)
12 Front Squat @95/65
12 Toes to bar