WARM UP / MOBILITY
Dynamic joint warm-up
8 x Diagonal stretch + 15s hold on last rep
8 x Active pigeon stretch + 15s hold on last rep
With a partner: 2 rounds
A) 30-40s Dowel dislocates
B) 30-40s Hollow overhead plate hold (10-15lb plate – laying on a bench, knees tucked in, flat back, hands flat on bottom of a big plate)
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Overhead squat warm-up + Snatch Balance review
8 x Diagonal stretch + 15s hold on last rep
8 x Active pigeon stretch + 15s hold on last rep
With a partner: 2 rounds
A) 30-40s Dowel dislocates
B) 30-40s Hollow overhead plate hold (10-15lb plate – laying on a bench, knees tucked in, flat back, hands flat on bottom of a big plate)
—
Overhead squat warm-up + Snatch Balance review
WOD A
SNATCH BALANCE + 2 OVERHEAD SQUATS
OVERHEAD SQUAT X 3
In 17 min build up to a heavy set of either measure.
Int – Adv athletes: 1 Snatch balance + 2 Overhead squats
Beg – Int athletes: 3 Overhead squats
Warm-up, then complete at least 4-5 working sets adding weight as needed.
Int – Adv athletes: 1 Snatch balance + 2 Overhead squats
Beg – Int athletes: 3 Overhead squats
Warm-up, then complete at least 4-5 working sets adding weight as needed.
WOD B
100 OHS + BURPEE EMOM
Complete for time:
100 Overhead Squats (95/65) + EMOM complete 4 burpees over the barbell
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The workout will start with 4 burpee over bar, then you will complete as many OHS in the remaining time that minute. At the top of the next minute, and each following, you must put the bar down to complete 4 burpees before continuing on with your 100 OHS reps.
100 Overhead Squats (95/65) + EMOM complete 4 burpees over the barbell
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The workout will start with 4 burpee over bar, then you will complete as many OHS in the remaining time that minute. At the top of the next minute, and each following, you must put the bar down to complete 4 burpees before continuing on with your 100 OHS reps.
COOL DOWN
– Easy 3-4 min cool down bike, run or row.
– Couch stretch sequence: 90s “low” driving hips down/forward + 90s High, upright torso / side
– Crossover Symmetry “Recovery”
– Pancake stretch: 2 min middle (weighted plate on back / banded) + 60s / side
– Couch stretch sequence: 90s “low” driving hips down/forward + 90s High, upright torso / side
– Crossover Symmetry “Recovery”
– Pancake stretch: 2 min middle (weighted plate on back / banded) + 60s / side
