150730

"The more things you do, the more you can do." - Lucille Ball

 

OPEN GYM

- or -

 

- Weightlifting -

1) Snatch lift offs - 5 x 2

* all reps completed on a 5min clock *

2) Snatch balance - 5 x 3

* all reps completed on a 5min clock *

3) Pause front squat - 5 x 3 (2-3sec pause at bottom)

* all reps completed on a 5min clock *

4) Split jerk - 5 x 2

* all reps completed on a 5min clock *

 

- Conditioning -

For time:

25 box jump overs

50 DU

25 KB/DB snatch right arm

50 DU

25 KB/DB snatch left arm 

50 DU

25 box jump overs

 

- Mobility -

Sink holds @ 1min on - 1min off x 6min (when off, scrub/mash shoulder various ways)

Extension holds @ 1min on - 1min off x 6min (when off, mash forearm w/ BB)