04.11.18

Warmup
With an unloaded bar:
5 Muscle Snatches
10 Front Rack Reverse Lunges
5 Hang Power Snatch
10 Air Squats
5 Power Snatch
10 Sit-ups
5 Overhead Squats
10 Hollow Rocks

Mobility
45 sec/side Hammer-Nail Glute Mob with knee on Ab mat
45 sec/side Split Stance Adductor Mob with knee on Ab mat
1 min Dynamic Downward Dog
45 sec/side High Hamstring Tac and Floss with lax ball seated on box

Skill
Review the setup for Box L Sit hold, parallettes, and hanging from bar (hanging knee raise and hanging L Sit). 3-5 min of practice/setup for movement.

Box L Sit
Parallette
Hanging L Sit

Strength
EMOM x 14

Evens – 5 Deadlifts at 70-75%
Odds – 15-30 sec L-sit – variation of athlete’s choice

Metcon
15 Min AMRAP, alternating with a partner. 1 person works, 1 person rests.

8 Hang Power Snatch
8 Shuttle Sprints

Cashout
Tabata 20 sec on 10 sec off, alternating movements for 12 rounds total (4 rounds of Each).

Commandos (https://www.youtube.com/watch?v=oForOWaOSEc)
Side Plank L
Mountain Climbers
Side Plank R