DATE – Thursday Sept 18th
Warm-up/mobility: Dynamic lengths + banded knee glute activation + pre-squat prep (10min)
WOD A) Back Squat – Every 2:30 x 6 sets (20 min -5 min to sett-up/warm up then 15 min for working sets)
5 @ 65%
3 @ 75%
1 @ 85%
5 @ 75%
3 @ 85%
1 @ 95%
Dowel dislocated and shoulder prep. Review snatch technique and barbell complex.
WOD B) In 15 min establish your heaviest set of the barbell complex:
4 Snatch grip deadlifts
3 Hang power snatches
2 Overhead squats
Ok to work with a partner alternating attempts resting as needed.
Aim to complete 4-5 good working sets in the 15 min time frame.
