May 24, 2016

 

a) WARM UP:

2x Between the posts:

  • Side shuffle there and back
  • 10 air squats
  • High Kick
  • Knee Pull
  • 10 OHS (dowel)
  • Lunge with rotation

Then 2x:

  • 5 Cossack squats
  • 30 secs plank

Then,

Scap activation

b) STRENGTH/SKILL:

Snatch E2MOM

3, 2, 1, 1, 1, 1, 1 (@75%, 80%, 85%, 87.5%, 90%, 92.5%, 95%, Max)

c) WOD:

3 rounds for time:

  • 21/18 calorie row
  • 15 power cleans (155/105)
  • 9 box jumps (30/24)

 
d) RECOMMENDED MOBILITY:

  • smash and stretch calves
  • couch stretch – 2 mins
  • banded lat distraction on rig

 

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