Wednesday, 082818

 

Prep
1-2 mins rolling out hip flexors
1-2 mins rolling scaps
1-2 mashing traps
1-2 mins working on ankle mobility
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Activation
3 Rounds
7 Snatch grip DLs
7 Snatch grip high pulls
7 Snatch grip behind presses
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Warm-up
3 Rounds
250m Row
5 Burpees over the rower
10 PVC OHS
5 Strict pull-ups
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Mobility
15 PVC Dislocates
:45 sec Banded dorsiflexor ankle stretch
:45-:60 sec Banded OH/shoulder distraction
:30-:45 sec Pigeon stretch
**Athlete Specific
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Weightlifting
Snatch @80%: x1 rep x10 sets **Perform every minute on the minute
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Weightlifting Pt. 2
High hang high snatch pulls: 4-5 sets x8-10 reps
**Elbows stay stacked over wrist
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Conditioning
:30 sec stations
Cal row
Burpees over rower
DB Snatches @50/35
Cal bike
x4 **Rest 4 mins between
55+: DBs @35/20
**Rest 4-5 mins between
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BE Complete 
5 Rounds **NFT
50ft Sled push
1 legless rope climb up & down
10 Alt forward wall walk into plank

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