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Dead Stick

Warm-up:
Foam Roll
Hips, Butt, Back
3 RDS
10 PVC Pass Through
10 Goblet Squat
10 Dbl Mtn Climber
10 Kb Swing
+
Mobility

Skill:
20 minutes to work on weakness
HSPU, Kipping, Dubs… Etc..

Optional Strength (for those not going to OLY class)
10 Minutes
Snatch
10 Minutes
Clean & Jerk
-work to a peak in both movements

Conditioning:
14 minutes
Even- 10 Db Thrusters (50/30)
Odd- 10 Pull-up
* Try to be as close to RX as possible for the thrusters. Scale Pull ups as needed

October 11, 2016 | News | 0

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