Thursday, 02.23.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic hip & shoulder mobility – coach’s choice 2 sets easy of (10 DB Cuban presses + :30 bottom of goblet squat hold) A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions – nothing above
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Wednesday, 02.22.17 – Sport

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A. Squat snatch, 5 x 1 @ 70-80% max; begin a rep every :60 B. Squat clean, 5 x 1 @ 70-80% max; begin a rep every :60 + For time @ steady effort – just cruising through this: 60 row calories 50 wall balls, 20/14 to 10/9 40 toes-to-bar + For time: 30 burpees
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Wednesday, 02.22.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats) Every :60 for 9:00 (3 sets of each): 1st: :05-:10/side bottom of pistol hold – flat foot, use support on upright if needed 2nd: 5-10 2-arm passive-to-active hangs 3rd: :15-:30 nose-to-wall
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