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Monday 02152021

MOBILITY

2:00 Easy on Any Machine

...into:

Upper Body

1. PVC Pass Throughs - 1:00

2. Banded Shoudler Distraction - 1:00/side

3. Banded Triceps Stretch - 1:00/side


Lower Body

1. Kettlebell Calf Smash - 1:00/side

2. Pigeon Stretch - 1:00/side

3. Frog Stretch - 1:00


ACTIVATION

2 Rounds for Quality:

200m Run

10 Down Dog to Push-Ups

30' Single Dumbbell Overhead Walking Lunge each Arm

10 Alternating Box Step-Ups


Snatch Technique

5 Sets:

2 Snatch Balances

1 High Hang Squat Snatch

Rest as needed between sets.


Snatch

Emom x9

Minute 1 - 1 Squat Snatch

Minute 2 - 1 Squat Snatch

Minute 3 - 1 Squat Snatch


Back Squat

10-8-6-4-2:

Back Squats


"Bootleg"

AMRAP 15:

21 Wallballs

18 Single Dumbbell Alternating Power Snatches

15 Toes to Bar

12 Box Jump Overs


Wallball - 20 / 14 lb

Dumbbell - 50 / 35 lb

Box - 24"/20"






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