9.16.19 Monday

Mob:

Folder in Bin Please =) + Corrective Sheet

SB: Hip flexors, glutes x2m

Ring Squat Breathing x5 breaths

Would you rather lose your car keys or lose your cell phone?

2 Rounds:

Low WB hold x20s

PVC OH Squat x8

Spiderman w/ reach x5e

Skill: Snatch

PVC 1x5 Oly W/U

BB 1x5 Oly W/U

W/U: 3 x 1 Full Snatch + 1 Hang Squat Snatch (ak)

(40-60%)

Full Snatch

3x1

(80%+)

*Work up if feels good

Strength: Tempo Back Squat

3x5 @ RPE 7

(3/1/1)+ Weighted Plank x45s + 30s Calf Stretch Between

WOD: 3 RFQ

1-Arm DB OH Walking Lunge x20y

100y Farmer Carry

Weighted Sit-Up x15-20