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Monday 10.9.17

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Happy birthday Coach Brittany!!

Run bike or row x 2:00

Foam roll Legs, and upper back
Banded shoulder stretch

Warm-up
Three rounds of
Row or bike :40 easy/:20 hard
Pass through x 10
Squat therapy x 5
Handstand hold x :20-:30

Rx1
Two rounds of
Kb swing x 10
T2b Kipling pike practice x 5-10
Plank x :30-:45

As many rounds as possible in 14 minutes of
Run 200n
Strict knee raise x 20
DB ground 2 overhead x 10

Rx2
Barbell warm-up

Power snatch practice

For time
Run 400m
Toe to Bar x 30
Power snatch x 30 (75/55#)
Run 400m
Toe to Bar x 20
Power snatch x 20 (95/65#)
Run 400m
Toe to Bar x 10
Power snatch x 10 (115/75#)

Additional work
Snatch 3×1
Snatch grip deadlift 3×3