4 November 2015

Rockin' the boxes ...

Rockin' the boxes ...

Article: Ten Excellent Reasons Everyone Should Train Squats

Warm-up
Double Under Practice
100 or 2 min practice

Mini-Cindy
3-5 rounds of "Cindy":
5 Pull-ups
10 Push-ups
15 Squats

Mobility
Ankle mobility / Calf Stretch
Olympic Wall Stretch
T-Spine Smash
Lat Smash

Metcon
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

4 RFT:
10 Snatch (95/65#)
15 Ring Dips
25 Double-unders

Warm-Down
Hollow / Arch Body Tabata