Warm Up:
Athlete's choice
Include mobility and shoulder activation
WORK:
Baseline Compare to Oct 22, 2015
500m row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
For time
Rx2: jumping pull ups (chin up grip ok)
Rx3: lowbar pull ups / thighs touching ground on push ups
Cool down: Gymnastics skill work
SILVERS:
Strength: 3-3-3 Press
REVIEW: HANG SNATCH
set up: Feet shoulder width/corkscrew knees/tight back/butt high
pull: long body, keep bar close, arms don't move until hips are extended, scarecrow with shoulders back
finish position: Butt back, weight in heels, active shoulders
WORK:
#16.3
7 MIN AMRAP
10 hang power snatch
5 jumping pull up or ring rows
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