9.16.19 Monday

September 15, 2019

 

 

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

 

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