Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Lax Ball, PVC, Banded drills for Snatch Mobility)
Impact/Focus: Overhead Squat
Warm up as needed with sets of 3-5 reps, moving from an empty barbell through two light to moderate weight sets in order to prepare for the following workload.
10 Rounds on the 1:30 of
Overhead Squat x 5-4-3-2-1-5-4-3-2-1 reps
*repeat the same sets/weights for each 5 to 1 progression*
Post scores to comments.
“Kippered Snacks”
Complete for time
Run 400m
1-2-3-4-5-6-7-8-9-10 reps
Overhead Squat (95/65lbs)
Bar Facing Burpees
Notes: Scale weight as necessary to ensure the best movement execution is possible for today. Rx+ 115/85lbs.
Post scores to comments.
