Monday 3.7.16
Congratulations to the 16.2 Spirit of Friday Night Lights Award recipient, DONA!!
FOUNDATIONS
A. 5 sets of:
10 wall squats
10 reverse lunges
B. Same as GPP
GPP
A. Back squat 10-10-10
Rest as needed
B. For time:
Run 400m
25 pull ups
Run 400m
25 wall balls (20/14#)
Run 400m
COMPETITION EXTRA WORK
A. In 15 minutes or less, build to a heavy snatch. Speed and technique are the main focus here
B. 3 sets of:
power snatch + 5 OHS @80% of today's heaviest snatch
rest as needed between sets
ENDURANCE
A. Row 5k for time
B. 3 sets of:
20 reverse snow angels
30 sec (each side) glute stretch or your choice