20160806_104134

ATHLETE

A.  15 min of Jump Rope and Double Under Drills

B. “Lightning Rod”
3 Rounds:
500 Meter Row
400 Meter Run
30 Abmat Sit-Ups
20 Pull-Ups

COMPETITOR

A.  Deadlift
Work up to a heavy double deadlift with bands or Chains

B.  Conditioning
4 Rounds:
500 Meter Row
400 Meter Run
30 GHDSU

C.  Conditioning
4 RFT:
30 Calorie Assault Bike
1 minute rest between rounds

BARBELL SKILLS AND DRILLS

A. With a 21 minute running clock:
1. Spend 7 minutes working on a light to mid-weight Overhead Squat with perfect form
2. Spend 7 minutes working on a light to mid-weight Snatch Balance with perfect form
3. Spend 7 minutes working on a Hang Squat Snatch

B. “Grease Lightening”
18min AMRAP
500 Meter Row
400 Meter Run
30 Abmat Sit-Ups
20 Pull-Ups