11.10.2020

Warm Up
3 rounds

lateral banded step overs x 20- use a plate on the floor

paused squat press outs x 8 - 10-15# plate with a 2-3 second at the bottom of the squat- press plate out

sumo inchworms x 5




Mobility
https://www.instagram.com/p/CDEj-KUJ9rG/

A. single arm KB press + windmill
B. prone PVC press
C. squat + Cuban press with small plates
D. side plank + external rotation with small plat


https://www.instagram.com/p/CGpwtoZHhhu/
Snatch check list

Strength
part one (9:00)
every 90 seconds for 6 sets- work through this complex with light load for technique
snatch lift off + hang squat snatch + squat snatch

part two (10:00)
EMOM 10
snatch pull + squat snatch
start with light load and only build with good form


WOD
"Mr. Perfect"
10-8-6-4-2 HSPU
2-4-6-8-10 power cleans 155/105 135/95 115/75