Speed Power Flexibility Accuracy Mobility Strength

Workout of the day for Wednesday November 20th, 2013:

Mobility Prep for Snatch (14 minutes):
1 minute Thoracic Extension
1 minute “Tactical Frog”
2 minutes Super Couch (Per Leg)
2 minutes Wall Squat
2 minutes (per shoulder) Barbell Shoulder Smash working on internal rotation
1 minutes (per shoulder) Shoulder Opener

Strength (20 minutes):
Snatch 3-3-2-2-2-1-1-1-1-1 reps

Conditioning (8 minutes):
3 Rounds:
Max Consecutive Wall-Balls 14/20lb to 10 Ft. Target (For Both Men & Women)


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