Friday 20, November 2015

Warm up:

3x
250m row
20 front leg swing each side
20 side leg swings each side
20 PVC around the world
then
1x3 minute 3rd world squat

Skill:

3x
60 second hold of each
Hollow
Arch
Plank
Lunge stretch each side
Strength:

Jerks
10x2

Clean and jerk
Full squat
10 minutes

Metcon:

15 rounds 30 seconds 20 second rest

1 deadlift
2 hang cleans
3 jerks

or

Same time frame

1 snatch grip deadlift
2 hang snatch
3 snatch balance