Aug 26, 2016

 

a) WARM UP:

10 min AMRAP – move deliberately

  • 10 cals row
  • 10 dowel pass thrus
  • 10 dowel overhead squats
  • 10 situps
  • 10 cossack squats

 

b) STRENGTH/SKILL:

Snatch Complex – Building every 1:30 for 9 min:

  • From the rack: 3 Snatch Balance + 1 OHS (5/10# up from last week if it feels strong)

 

c) WOD:

EMOM for 20 mins

  • Even: 5 thrusters (95/65), then 4 sprint lengths from rig to wall.
  • Odd: 5 overhead squats (95/65), then 30 double unders

*scale appropriately

** set up the bar near the rig.  The sprint is from the rig to the side (west) wall, 4x.

d) ACCESSORY WORK:

  • 3×10 DB Single arm DB press
  • 3×15 Back Ext

 

 e) RECOMMENDED MOBILITY:

  • Pec smash, door stretch
  • T spine roll out and stretch

 

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