Friday 6/7/19

Warm up:
Bike or row 2 min, then find a jump rope
2 Rounds
10 big singles
15 fast singles
20 DU’s or 2 x 10 penguin claps
Next find a PVC
10 Pass throughs
2 x 5 Snatch DL
2 x 5 Snatch Pulls
2 x 5 Snatch High Pulls
* 2 x 5 indicates to rest mid way. This implies more focus than one set of 10.

Strength: Snatch Pulls
Minimum 3 warm up sets, then 5 x 3 AHAP

WOD: Tabata
A) Bike
B) Hollow body hold
C) DU’s (or 4 min DU practice as needed)
D) Reverse bench plank

Accessory: 3 x 20 sec ea
Hamstring stretch at rig
1/2 kneeling hip flexor stretch