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)

 

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