10.31.2022

Warm Up
2 sets
A. banded squares- walk around 4 times with mini-band around the ankles
B. single leg RDLs x 8/side at 31X1
C. deep squat hold x 30 seconds


Mobility
quick set - with 2.5-5# plates or DBs
1. fly + overhead extension x 10 reps
2. bent over extensions x 10 reps with thumbs up
3. bent over extensions x 10 reps with palms down
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then...
A. Ankle stretch x 30 seconds each
B. Long step walking lunges x 8 each side


Strength
Back squats
"The seesaw goes up and down"
4 reps @ 65%
2 reps @ 80%
4 reps @ 70%
2 reps @ 85%
4 reps @ 75%
2 reps @ 87%
4 reps @ 80%
2 reps @ 90%



WOD
Invasion of the Barbell Snatchers
14:00 AMRAP
4 pull ups or banded strict pull ups
8 KB swings 53/35
12 wall balls 20/14
2 power snatches 135/95 115/75 95/65

*increase power snatches by 2 reps each round until time cap