With a running clock:
15 KB Swings
10 Wall Balls
.50miles on Airdyne
30 Russian Twists
Notes: Each 4 round piece should done in around 6mins to allow for rest. Record time for each piece.
1. EMOMx12: 1 Snatch
Min 1: 75%
Min 2: 75% +10lbs
Min 3: 75% +20lbs
Notes: 4th min will be back at 75%…in other words do 4 rounds of mins 1, 2 & 3.
2a. 4×3 Snatch Balance, rest :60
2b. 4×3 Pause Snatch DL, rest :60 – pause 2 seconds above knee
Notes: A) focus on speed under the bar and overhead stability in the OHS. B) focus on maintaining back angle from the floor to the knees – pull the knees back and stay tall.
3. 4 Rds, rest 2mins b/w
200m Run (100m D/B) + 10 Burpees
Notes: Should be done at a hard effort each time (90-95%).
ANNOUNCEMENT: Lole Rochester is sponsoring a FREE Yoga class at CFR on Sunday, September 28th at 10:30am. For details CLICK HERE and to register for the class CLICK HERE. Space is limited to 30 participants – be sure to register at the previous link, not on ZenPlanner.
“Have no fear of perfection, you’ll never reach it.” – Salvador Dali
The Dynamic Duo Of Shoulder Impingement