06.14.17 Tommy Mac

Warm Up:500 Meter Slow Row

3 Rounds: 5 Pushups, 7 Sit-Ups, 9 banded Good Mornings

Mobility: 10 Slow Pausing Air Squats, into… 1 x 20 second Samson Stretch each side

Followed by… 10 Deep Squat progressions with empty barbell With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms. A reach with both arms counts as a single repetition. Rest as needed to accomplish the 10 repetitions.

Followed by… Barbell Warmup (empty BB) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Presses (behind the neck) 5 Snatch Grip Stiff-Legged Deadlifts 5 Thrusters (front rack, normal clean grip)

WOD: Tommy Mac 2 Rounds for time 12 burpees 12 thrusters 115/75 12 burpees 12 power snatches 12 burpees 12 push jerks 12 burpees 12 hang squat cleans 12 burpees 12 OHS

If time remains: Abs: 3 sets of: 1 tuck up+ 1 v-up + hollow hold 0-10 sec 10-20 sec repeat sequence 20-30 sec repeat sequence 30-60 rest