Thursday. 10.22.15

MOB: Full body mobility
WU: 3 rounds of :30w/:30r of double unders. Snatch Review.
R: Snatch. Front Rack Lunge

S: Snatch. 20 mins to 1RM
C: 5 rounds for time
40 double unders
12 front rack lunges (Heavy) (alternating legs)

Record total time and total volume (weight x reps) to board.
Feel free to add weight or take weight off as you go.

LII: 25 double unders.
LI: :60 of double under practice or single unders/toe taps to a plate.

PWMOB: PVC roller in calves, quads, hamstrings. Stretch hip flexors. Stretch shoulders.

S: 5 rounds of: Max KB snatches in :60 (alternating arms) + :60 max TNT situps. Rest 2:00.
C: Same. Use KBs or DBs.

Advanced: 40 DU’s UB.
Endurance: None

S: 5 rounds of: 10 KB snatches per arm + :60 row. Rest 2:00.
C: 5 rounds:
Light jump rope or row for :90
12 lunges (weight or no weight okay)

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