Saturday, September 24, 2016


Foam Roll Lats
2×10 Single Leg Romanian Dead lifts
2×15 Good Mornings with Barbell


Coach’s Choice Warm Up
Warm up Technique for Strength Work


In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of:

9 Burpee Box Jump-Overs

9 Front Squats

Rest 5 minutes

In 10 Minutes:

Find 1RM Hang Snatch

Notes: Record each individual’s score for hang snatch
L1: 12/8, 45/35 or DB Front Squats 15/10
L2: 20/12, 95/65
Rx: 24/20, 135/95
Rx+: 155/105

Cool Down

1 Minute Down Dog
1 Minute Banded Rack Stretch each side
1 Minute German Hang on low rings
1 minute Cat Stretch

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