March 22, 2013

 

a) WARM UP:

2 rounds:

  • 10 dowel pull thrus
  • 10 cossack squats
  • 10 lateral banded walks each way
  • 1 min wall stretch
  • 10 Sott’s press with dowel or bar (must maintain proper upright form)

Then,

  • scap activation
  • 1 min roll thoracic

 

b) STRENGTH/SKILL:

10 min EMOM:

  • 1 Squat Snatch @ 75% of your 1RM

Stay at 75% for all rounds. Focus on interacting with the bar the entire time. (i.e. pull under the bar actively)

c) WOD:

9 min AMRAP

3, 6, 9, 12…

  • Bar Facing Burpees
  • Front Squat (135/95/65)
  • Shoulder 2 Overhead

 
d) RECOMMENDED MOBILITY:

  • Lat banded distraction – 1 min per arm
  • pec smash
  • thoracic roll
  • couch stretch

 

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