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Predatory Instinct

Warm-up:
Foam Roll
Hips, Butt, Back
3 RDS
10 PVC Pass Through
10 Goblet Squat
3 Burpee Broad Jump
10 Kb Swing
+
Mobility

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

Optional Strength (for those not going to OLY class)
Emom for 7 minutes
1 Snatch with 3 sec pause just below knee
Emom for 7 Minutes
1 Clean with 3 sec pause just below knee
-work to a peak in both movements

Conditioning:
5 rds
8 Db Squat Clean (50/30)
10 Box Over
8 TTB
1 min rest between rds

November 16, 2016 | News | 0

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