March 15, 2016

 

a) WARM UP:

Run outside – out the back and in the front (~300m) – unless it snows (the floor was just cleaned!)

2 Rounds Not For Time:

  • 5 air squats
  • Run to end of gym
  • 5 air squats
  • Grab 2 heavy kb or db – farmer walk 2 lengths of gym
  • Bear crawl back
  • 10 dowel pulls thrus
  • 10 bird dogs per leg

Finish with:

  • 45s couch stretch per leg
  • Leg swings – front/back and side/side – 10 each
  • 10 wall slides
  • 45s wall sit
b) STRENGTH:

4 x 5 Back Squat @ 75%

c) METCON:

Coach lead warmup/technique work for snatch, thruster and muscle up/pullups.

7-5-3-1

  • Squat snatch (135/95)
  • Thruster (135/95)
  • Ring Muscle Ups (scale: 1:1-C2B & Dip)


d) RECOMMENDED MOBILITY:

  • Lat roll
  • Couch stretch
  • Roll quads
  • Sleeper stretch

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