Warm Up:300m row/run or bike 15 banded tricep extensions 10 spiderman lunges + reach 5 waiter squats each side- KB extended overhead in one hand while squatting 5 single side front racked squats each side- KB racked in one hand while squatting 300m row/run or bike
Mobility for OHS 2:00 Wall squat with back flat on the floor, butt close to wall- pull knees apart 1:00 Thoracic stretch with empty barbell and foam roller- foam roller on thoracic- hips are high to start, hold the barbell with extended arms and slowly drop hips to ground :45 each side Bully stretch- tie a band at shoulder height on rig. Arm goes behind the back with the band in the hand like a bully is holding you. For an extra stretch take the opposite hand and grab the head and pull the neck to the side opposite the bully stretch. Each stretch is seen in the Kelly Starrett video below: https://www.youtube.com/watch?v=HgEgIGE2ZI8
Skill: OHS 5 sets of 5 reps building load
WOD 3 RFT 30 ball slams 30/20 20 box jump overs 24/20"