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Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
-10 pulls on rower *form focus
-good mornings
-wall angels
-Powell raise

A. Power snatch singles – 10 min building
B1. TnG DL, 5 x 4 ; rest 10 sec
B2. push ups, amrap (-1) x 5; rest 10 – 30 sec
B3. 15 sec row sprint @100% effort x 5; rest 2 min
+
30 sec side plank/side x 2

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