Friday-141212

trim.McaGK4

Xavier Davis…the kid has springs.

Warmup:
-500m row, or 2 min Airbike
-10 each: ankle stretch,90/90,inner thigh,floor slides,windshield wipers,scapula push-ups
-Snatch warmup with Coach- PVC

WL: Snatch every 90 sec- 60/6,70/5,80/4,85/3,90/2,95/1,80/3×3 sets

Conditioning: For time
-21 Thrusters (95/65)
-75 Double Unders
-15 Thrusters
-50 Double Unders
-9 Thrusters
-25 Double Unders

Mobility:
-2 min hip capsule internal rotation each side
-2 min anchored t-spine