June 27, 2016

 

a) WARM UP:

Scap Activation to start

Then, between posts, 2 times for quality:

  • Overhead walks with plate (45/25) – there and back
  • With a dowel – lunge with pass thru – there and back
  • High kicks
  • Quad pulls
b) STRENGTH:

Snatch complex:

E2.5MOM for 10 mins

  • 3 position Power snatch (hi hang, hang, floor) @ 55, 60, 65, 70% of max power snatch
c) WOD:

5 Rounds for time of:

  • 400m run
  • 10 d-ball or sandbag bear hug squats (as heavy as you can) – must be held at chest level
  • 50m 2-handed farmer carry – (AHAP)
d) ACCESSORY WORK:

2x:

20 V-Ups
15 Toe Touches
10 Windshield Wipers
10 Arch Rocks
15 Arch Lifts
20sec Arch Hold

 

e) RECOMMENDED MOBILITY:

  • Shoulder, lats and T spine – foam roller and stretch

 

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