Stages of Mobility(Short Version)
9 Mins Mobility
Stopwatch will be set for 18 rounds of (20 sec on:10 sec rest)
-6 rounds on each station.
-Skills that don't require switching will be done 6 rounds straight.
1) ''Sink in between the shoulders''. Either on the wall or by using a box.
2) Roller foam = Lower back and Thoracic spine stretch.
3) Barbell mashing on hip flexors/ quads / IT bands / around the knee caps(3 rounds on each leg)
Extended Snatch Warmup (Pull Emphasis) (5 x 1)
Pull to Below Knees
Pull to Above Knees
Pull to high Hang Over
Pull to high Pull
Pull to Muscle Snatch
*(5 X through warm up with empty bar only!)
Snatch (1 x 1)
*In 12 mins Time Cap work your way up to a HEAVY set of Snatch
3 reps @ 60%
2 reps @ 70%
2 reps @ 75%
1 rep 80%
1 rep 85-90% 1RM Snatch
*Scaling option: If you can't perform Full Snatches, perform Power Snatches
Metcon (AMRAP - Rounds and Reps)
10 mins AMRAP
1 Rope Climb
Rx+ (95/63), Burpee OTB, Legless RC
Scale Pistols w/ Box Pistols, RC w/ 3 Floor to Stand