DATE – Friday

 

Warm-up/Mobility) Overhead Squat prep:

PVC Overhead squat test x 10 reps

 

Thoracic w/ball 2 mins per side

Glutes w/ball 2 mins per side

Lateral opener w/band 90 secs per side

Hip opener w/band 90 secs per side

 

PVC Overhead squat re-test x 10 reps

 

WOD A) Snatch Balance: 15 mins to build to a heavy but fast set of 3. Focus on speed under the bar over weight, if you start to slow down, stay at that weight. 5-6 sets. (Newer lifters work on overhead squat tech

 

WOD B) 3 rounds for time:

 

20/10-15 Toes to Bar (Adv/Int/10-15 v sits for beginners)

20 Overhead walking lunge steps 55/35lb plate

400m Run