Wednesday, October 11

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 10 SDHP(75/53) 5/5 Pistols 10 Burpees 1 Rope Climb

Rx+ (95/63), Burpee OTB, Legless RC Scale Pistols w/ Box Pistols, RC w/ 3 Floor to Stand