Saturday, 061717

Summer Burner is right around the corner!

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Fitness / Performance:

Weightlifting:

A. Power Snatch 1.1 + 2 OHS. :10 count between power snatches, 2 ohs only after second power snatch – climb to max for the day <18 min.  

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Conditioning: (options) 

A.  Afap

15 Power snatch 135/93
30 ghd sit-ups / weighted sit-ups 

12 power snatch 

20 ghd sit-ups  / weighted sit-ups 

9 power snatch 

10 ghd sit-ups /  weighted sit-ups 

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OR

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5 rds
100m shuttle run. (Slam ball 50/30 or sandbag 80/60)

30′ db lunge 50/35’s

30′ hs walk 

30′ burpee broad jump (hands replace feet)

30′ db lunge 

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Post Class : 

becomplete#

1. 10 min , minimum scap work with change played 

2. 10 min banded scap work w/ pvc / band dislocates 

3. Db / banded rows 12-15 reps x 4 sets 

4. Plate oh tricep extension 10 rep x 3-4 sets 

5. 5-10 min thoracic mobility 

6. 5-10 min ankle mobility 

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