Friday August 23

Warm-Up
2 Rounds of
10 Alt-T Push-Ups
10 Supine Scorpions
10 Hips-to-Wall
10 Alt Samson Lunges

Mobility Circuit
Band Distracted Hamstring Floss – 1 minute/side (from Becoming a Supple Leopard, p.351-2)
Band Overhead Distraction – 1 minute/side (BaSL, p.257-8)
Seated Hamstring Smash and Floss w/ Lax ball – 1min/side (BaSL, p.348)

Skill Practice – KB Snatch Progression
2 x 10 single arm swings each arm
2 x 10 swing to high pull
1 x 5 top down corkscrew to swing each arm
2 x 3-5 KB Snatch

Skill Work
3 Rounds of
1 minute KB Snatch Left (or single arm swings)
1 minute rest
1 minute KB Snatch Right (or single arm swings)
1 minute rest

For more info on the KB snatch, check out an earlier CFDC post here: “Palm Redder“