January 26, 2016

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

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