Saturday, September 24, 2016

Prehab

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

Warmup

Conditioning

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