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Thursday

February 2, 2017
Warm-up
Run Parma Loop
Snatch/C&J Mobility
2 Min Deltoid smash (lacrosse ball)
2 Min glute/hip smash (lacrosse ball)
2 Min IT smash (quad roller)
2 Min Pec smash (supernova ball)
Snatch Warm-up
*guided by coach
Weightlifting
Snatch Complex (Sn HP + PSn + Hang Sn) (3-3-3-3-3)
(1) Snatch High Pull + (1) Power Snatch + (1) Hang Snatch x 5
Metcon (Time)
4 rounds, for time:
Lunge 100 meters
Run 300 meters
RX+: wear 20lb weight vest

 


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