07.13.02026

Primer- each exercise 4 reps
https://www.instagram.com/p/C1cdYturBfc/?img_index=1
1. Lateral Squat to Rotation staying deep in the hips as you drift side to side.
2. Figure Four Contours staying as upright as you can challenging the hips to contour around the ground.
3. Spine Rotations from a wide straddle.
4. Ankle to Hamstring reach getting long overhead.
5. Glute Mobilizations staying square to the ground.
  
 
Strength 
Every 1:15 x 4 sets
power snatch + OHS @ 80%

Every 1:30 x 4 sets
snatch (squat) @80%

Every 1:00 x 3 sets
2 reps snatch pull @ 100+%

WOD
"Carpool Confessions"
Every 2:30 x 4 sets
300m row
12 alternating DB snatch 50/35 35/25
record split*  these should be sprints