13 Jul 17 – Crawl Away

Warmup
 
20x20m Laps, 1min Tension Swings, 1min Partner Pec Stretch, 20 Squats, 20 Burpees
Barbell Warm Up
Deadlift, Snatch Deadlift, Power Snatch, Overhead Squat, Snatch
 
SNATCH (KG)
Full Snatch
Weight Lifting
 
7 mins to determine
3mins Rest
 
CRAWL AWAY
30 Power Snatches 70/45
30 Cal Row
30 Burpee O BarFull lock out for Snatches
No Stepping in For the Burpee O Bar – Jump/Hop
Double Foot Jump
Scaled: Interm 60/40; Beg 50/35
 
Stretch Down
Glute Stretch, Quad Stretch, Hamstring, Chest, Lat-Triceps.