Thursday - 9/21/17

Thursday - WZA prep

CLASS PROGRAM

A.) 7 rounds - ascending in weight

Every 2 mins hit Complex

Hang clean and jerk double

(HangClean + jerk + hangclean + jerk)

B.) 900m front rack carry - for time

Single kettlebell - Kettlebell must be held in front rack, not on shoulder

RX - 70/53

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C.) OLY

Snatch

Heavy triple - from high shin/ knee high blocks

D.) explosive

10 standing attempts to hit high box jump

E.) balance

5 attempts on each leg - pvc balance

With shoes - On either warmup 1” pvc or thicker 2” pvc - attempt to balance on 1 leg

If coordination is high, attempt barefoot on foam roller/thicker pvc

E.) shoulder / lat / ankle

Mobility prep for gymnastic qualifier on friday.

-10 minutes myofascial release on each group

-5 minute band activity on each group

-4 minute stretch on each group