Wednesday, November 9
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)
Handstand Walk (4 x (:30 on/ :30 rest))
If you don't have HS Walks do one of the following
Wall Climbs, Shoulder taps, Box half circles, Box pike holds, Pike holds to shoulder taps
Snatch Complex - 7 (1 EMOTM x 7 min)
Power Snatch + Deep Power Snatch + Full Snatch
-Warm-up and start working @ 75-80% 1RM Snatch
CASH IN: 50 T2B
Overhead Squats (115/73)
Scale T2B w/ K2C-K2E-Tucks