Hand care!

http://www.tabatatimes.com/hand-maintenance-treating-rips/

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– gh raises
– tempo push up
– db ext rt
– double unders

Then

FITNESS
A. Snatch grip RDL x 5 x 4 sets
B1. CG Bench x 5 x 3
B2. BB row x 5 x 3
+
4 rounds
250 meter row
200m run

PERFORMANCE
A. Snatch pull + RDL @ 32×1 x 4 sets
B.1  CG bench press x 5 x 3
B.2  BB row x 5 x 3
+
4 sets
4 minutes on the clock
run 400m
amrap double unders in remaining time
rest 3 min b/t sets




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