03.10.2021

Warm Up
3 sets
100 single unders
12 landmine single arm upright row/side https://youtu.be/8GBibrvgQEo
12 landmine meadow row/side https://youtu.be/e-c4gMcqdyw
12 goblet landmine row https://youtu.be/fzDlB_l0QYA



Mobility
2 sets
banded Ws x 15 reps
banded external rotation and press x 10/side
full can exercise x 20 reps- use lighter DBs
https://www.youtube.com/watch?v=7R-cZYyhtI0
2:43 is the banded W
4:21 full can
9:00 external rotation


Strength
5 sets of
1 snatch grip push press
1 snatch grip push jerk
1 snatch balance
set 1- 40%
set 2- 45%
set 3- 50%
set 4- 55%
set 5- 60%


WOD
"Bestseller"
15-10-5
power snatch 115/75 95/65 75/55
30-20-10 bike cals
OR
42-28-14 row cals


cool down
30 seconds each side low dragon
30 seconds each side child's pose with lat stretch
1:00 seal pose