a) Warm Up:
2 rounds:
- 1 min roll quads
- 10 cossack squats
- 10 lateral banded walks each way
- 10 banded squats
- 1 min roll thoracic
Scap Activation
b) Strength
9 min EMOM TNG squat snatch
Min 1 – 4 reps
Min 2 – 3 reps
Min 3 – 2 reps
Min 4 – 4 reps (at higher weight**)
…… and so on.
**build every 3rd set (Min 1 – 3 same weight, Min 4 – 6 heavier, Min 7 – 9 heaviest)
No Drops!
c) WOD
For Time:
10-8-6-4-2 Burpee Box Jump Overs
2-4-6-8-10 Squat Snatch (135/95/65)
d) Accessory Strength
4 sets x 6 reps: 1-1/4 Front Squat @ 60%, 65%, 70%, 70%
e) Recommended Mobility
Calf stretch/Roll
Roll quads
Chest Opener
