Sunday, 19 March, 2017
WARM UP – MOBILITY
Big hip/squat warmup
Banded shoulder warmup/mobility
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Overhead Squat warmup with empty bar
5 reps @ 30X0
5 reps @ 33X0
5 1&1/4 squats
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Muscle Snatch & SN Balance warmup
WOD A
12 mins to build to a moderate-heavy 3 Muscle SN + 3 SN Balance
WOD B
Overhead Squat x 3
15 mins to establish a 3RM OHS
WOD C
Back Squat x 20
10-12 mins to establish a 20RM Back Squat – approx. 60%
ACCESSORY
3-4 Rounds:
10 KB Push Press L + 100′ OH Carry
10 KB Push Press R + 100′ OH Carry
10 KB Rows per arm
