6/3/14

DAILY PROGRAM

Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers

Mobility
Roll Back of Shoulders - 1min/side
Roll Lats - 1min/side
Athlete Choice - 2min

Skill/Strength
EMOM for 10min
2 High Hang Power Snatches (95/65)
4 Overhead Lunges

WOD
"Heavy Helen"
3 RFT
400m Run
21 KB Swings (72/53)
12 C2B Pull-ups


OLY PROGRAM

Muscle Snatch - 10x3
Snatch Drops - 10x3


ATHLETE PROGRAM

Metcon
Off

Skill/Strength
Weighted Pull-ups 5-5-5-5-5

Accessory
6 Rounds
10 Weighted Back Extensions
2 Legless Rope Climbs