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05.23.18

23
May

05.23.18

Warm Up

EMOM x 9 mins

1st – 5 Broad Jumps

2nd – 8-10 Band Pull Throughs https://www.youtube.com/watch?v=ZuKowDpVVXM

3rd – Assault Bike 30sec (increase pace each minute from easy to tough)

Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly

Skill: Stamina Squats week 7
Every 2:30 for 6 sets
3 Front squats + 6 back squats @ 70-85% 1RM front squat

WOD
20-16-10
DB snatch alternating sides 50/35 35/20
10 alternating pistols after each round of snatches and 25′ Handstand walk
*for HS walk sub shoulder taps x 20, pike box shoulder taps x 20 or push up position shoulder taps x 20

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