191004

Dynamic Group Warm-Up
Quad Roll-Out
Frog Stretch
Bent Leg Hamstring Pulses


2 Rounds:
5 High Hang Muscle Snatch
5 Good Morning
5 Overhead Squat
30 Sec. Plank


Plate Ankle Squat
1 Round: Side-Butt

Skill: Snatch

Workout of the day for Friday October 4th, 2019:
24 Min AMRAP*:
3 Squat Snatch**
12 T2B
*Start With & Every 3 Minutes: Run 200m

**Begin at 50% 1RM and add 5% each round.

“After Party”
4 Rounds:
20 Hollow Rocks
20 DB T-Twists
20 Arch Rocks

Sweat Sessions Workout for Friday October 4th, 2019:
Mobility;
Down-Dawg
Fragon
Dragon
Figure 4

Skill: DB Snatch, Dubz

20 Min AMRAP:
10 Wallball
20 Dumbbell Snatch
30 Walking Lunge
40 Dubz