3-30-2018

Warm-up:

3 rounds

10 squat thrusts

5 hinge openers (with pvc or empty barbell )

:30 sandbag hold (ensure proper hold/squeeze of SB, engagement of obliques)

 

4 x 10 KB Deadlifts superset with a :30 glute bridge hold following each set (can be weighted) *Focus on breathing, bracing of core, squeezing glutes

 

200m row

5 hang power snatch(75/55)

400m row

5 hang power snatch

400m row

5 hang power snatch

200m row