Monday, June 19, 2017

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 Warm up:

Row  - 250

Couch stretch 30 sec

Samson stretch 30 sec

With bar

Muscle snatch x 10

Behind the neck press x 10

Sot presses x 5

OHS x 10

band activation forward, backward and side ways

10 squats

Option 1

EMOM 8 min

1 High hang pull

1 power position snatch

EMOM 8 min

Clean and Jerk (70%)

AMRAP 6 min

10 Power snatches

8 Burpees

Option 2 

7 rounds for time

12 Med ball cleans

10 DB push press

8 Burpees

6 wall ball shots

 

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