Friday, December 18, 2015
(11AM) Dan, Erik, Blair, Anke, a few others and me
500m ski erg followed by 3 rounds of pull-up progression (5 kip swings, kip higher, strict pullups), 10 push ups, 15 air squats. I did about 75-80%. Then pass throughs, muscle snatch, snatch to 2" drop, snatch to 4" drop, snatch to just above knee crease. Sots press down (all with PVC)
In teams of 2 for max rounds and reps:
30 Power snatch
30 Wall balls, 20/14 to 10/9′
Dan, Erik and I partnered together but still treated it as a single partner workout. I used 65# for the snatches and a 14# wall ball. We broke it down into 15 reps and then switched. As a team we got 3 rounds + 30 reps. Which means I did 60 power snatches, 45 wall balls and 45 burpees.
Mobility - Finished with wall squat, banded shoulders, and couch stretch.