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01.08.18

8
Jan

01.08.18

Warm Up

400m row or bike
2 lengths spiderman lunges + reach
1 length bear walk
1 length crab walk

then…
2 sets – 8reps each
pike push ups from a box or floor
get ups
glute bridges with feet on a box
RDL single leg with KB

Mobility:
Banded assisted upper anterior chain opener x 1:30
Inchworm + scap push up + press up x 5 reps https://www.youtube.com/watch?v=2MvvWZvBxzk&index=6&
3-5
kip swings or 3-5 ring swings (muscle ups)

Barbell warm up – snatch variation
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses behind the neck
5 Snatch grip stiff-Legged Deadlifts
5 Hang Muscle snatches
5 OHS

WOD
Every 3:00 for 21:00 (7sets)
2 Muscle ups or 2 strict pull ups + 2 strict ring dips or 6 ring rows
5 Squat snatch 135/95 115/75 95/65
7 Burpees

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