John Ricci 170412

HIPS AND ANKLES (10)

2:00 Drills
Lunge w/Side Bend
Banded Thread the Needle

WARMUP (10)

2 Sets of
Lunge
GHD Hold
Chinese Plank
Barbell Z-Press (Against Wall)

OLY/GYMNASTICS (30)

Pause OHS + Snatch Drop + Snatch Balance

3 Position Kip + Max Strict Pull-Ups

Snatch Drop + Snatch Balance + Snatch Pull-Under

Banded Beat Swing

Segmented Snatch (Mid-Thigh - Hips - Triple Extension) +
Segmented Snatch (Knees - Hips)