09.09.19 Two-Parter

Warm Up
2 sets of
Assault bike 1:00 - last 10 seconds sprint
Row 1:00 - last 10 seconds sprint


Primer:
2 sets of:
2 TGU each side
banded hollow lat pulls x 10 reps https://www.youtube.com/watch?v=mTgIKeYI2zc
6-8 bent over barbell rows


Mobility:
tall kneeling anti-extension press x 10 reps https://www.instagram.com/p/BsVjW1fBLzL/

https://www.youtube.com/watch?time_continue=34&v=lJTa2XIo-jw
tabletop bridgex 30 seconds with fingers out and then fingers facing into you

greatest stretch alive x 5/side


Barbell Warm Up
with an empty bar complete 5 reps of the following:
1. snatch grip behind the head press
2. snatch grip behind the head press in a quarter squat
3. jumping squats with barbell on your back- continuous
4. Cossack squats with barbell on your back- but you can take it off it needed
5. muscle snatch from the hang

WOD
21-15-9
power snatch 115/75 95/65 75/55
TTB or hanging knee raises
HSPU or piked from a box or downward dog hspu

Rest 2:00

then complete in a 4:00 time cap
200m run- 4 lengths from the start line to the white line and back
10 sandbag cleans
50m sandbag bear hug carry


*choose a sandbag that allows you to get all work done under time cap

Mobility Challenge
9/8-9/14
Spend 1 minute pigeon pose (R)
Spend 1 minute pigeon pose (L)
Spend 2 minutes seated cross shin pose (R)
Spend 2 minutes seated cross shin pose (L)
Spend 3 minutes saddle pose

Spend 2 minutes puppy dog pose