Monday, July 18th 2016

Warm-Up/ Movement Prep:

Wall Squats w/ Hands Overhead– 2 x 10

Band Pass Throughs x 15

Glute Bridge x 10

Dumbbell Standing External Rotations x 10 w/ light DBS

Thoracic Mobility Stretch + Deep Squat x 5

Then:

2 sets w/ Empty Barbell

5 x Hang Snatch Pulls

5 x High Hang Snatch

5 x Overhead Squats

 

Strength:

Snatch – Build up to Heavy Single

 

Conditioning:

For Time:

30-20-10 Overhead Squat @ 35% 1RM

15-10-5 Supine Ring Rows

Row 500m

 

Supplemental:

GHD Hip Extensions – 3 x 15