Friday

January 4, 2018 Kendra

Warm up:
DROMS
500m Row
4 rounds:
10 good mornings
10 walking lunges (total)
10 broad jumps

Mobility:
Hip Mobility
Squat with Band – https://youtu.be/tKQ8VpcDpkg (Each Leg)
Hamstring Drive Down – https://youtu.be/NgLd2um7Juw (Each Leg)
Hamstring Mash – https://youtu.be/K-wqmt0A7Bw (Each Leg)

Strength:
Snatch Complex
1x Snatch + 1x Hang Snatch + 1x High Hang Snatch = 1 Rep
5 x 1 Working to Heavy approximately 80-90%

Metcon:
3 rounds
4 min AMRAP
10 Deadlifts 155/115
10 Box Jumps

2 min rest between each round