Caron Killin' it this past weekend!
Caron Killin’ it this past weekend!

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– Powell Raise
– Ring Rows
– Push up (41×1)
– Double under practice

Then

FITNESS:
A. Mid hang power snatch + PS x 3 sets
B.1 CG bench press x 5 reps x 4 sets, rest 60 seconds
B.2 DB bent over row x 5/side x 4 sets, rest 60 seconds
+
For time:
40 KB swings
20 burpees
+
plank hold 30 sec on 30 sec off x 2

PERFORMANCE:
A. Mid hang power snatch + PS x 3 sets
B.1 CG bench press x 3 reps x 4 sets, rest 60 seconds
B.2 DB bent over row x 3/side x 4 sets, rest 60 seconds
+
For time:
30 PS @ 95/65#
30 burpees over bb

finisher
weighted plank hold x 45 sec., 15 sec. off x 2

VICTORIOUS!!!! To: Coach Neil  From: Brian
VICTORIOUS!!!!
To: Coach Neil
From: Brian