Warm Up:
Shoulder prep
REVIEW: SNATCH with dowels
20 mins
LIFT: SNATCH 5 x 5
add weight each set, catch the bar in the power receive position and ride it down into a full squat
WORK:
10 MIN AMRAP
21 Unbroken DU
15 Push Ups
5 Wallballs (20/14 to 10' all)
Rx2: broken du, 14# to 9'
Rx3: scaled DU (attempts or no rope jumps with double thigh slap)/scaled push ups/lighter wallballs or less height/depth
SILVERS:
Squat prep
REVIEW (with dowels): Back squat
LIFT: BACK SQUAT 5 x 5
increase weight each set
Shoulder warm up (prep for push ups): bear crawl, crabwalk
WORK: same as above
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