Friday. 2.13.15

MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.

WU: 5 BB front squats. 5 BB snatches from mid-shin. 5 OTB burpees.

REVIEW: Front Squat. Snatch. OTB burpee.

S: Front Squat. 3-3-3-3-3.

C: 3 rounds of 3:00 work/:60 rest

7 snatches 95/65
7 OTB Burpees (both feet must pass OTB at the same time)

PURPOSE: Skill Practice. Stamina. C/R Endurance. Balance. Agility. Coordination. Power. Get ready for The Open.

LII: Weight of choice.

LI: Hang snatch or AKB swings at weight of choice. OTB step overs okay.

PWMOB: Lax ball in C/S/B/G. Stretch Hamstrings and Hip Flexors.

Advanced: 115/75

Endurance: 75/45

The Mar: 5 rounds of:

10 sit to stands
10 door way pushups

CTF M2B:

S: Front squats. 5×5 at medium weight.

C: Today’s LI with KB if necessary and step overs. You should be able to carry on a normal conversation the whole time.

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