Friday, January 31

I'm not afraid to look like an idiot.

Anthony Bourdain

Warm-up

2 mins of rowing, biking, or jogging

2x of:

10 hip & back extensions

20 seconds of banded marching

1x Snatch Warm-Up

Strength/Skill

Power Snatch 5-5-5-3-3-3-1-1-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

Athlete Instructions

Goals: 

Starting at 65-70% 1RM and increasing the load.

Movement Demos

• Power Snatch

WOD

For Quality:

8 mins of:

Turkish Get-up, pick load

Athlete Instructions

Switch arms as needed.

Movement Demos

• Turkish Get-ups

Cool Down

Trap stretch with lacrosse ball

1-2 minutes per side

Glute Stretch

Hold 1-2 minutes per side.

• Trap stretch with lacrosse ball

• Glute Stretch