08.13.18

Warmup
6 min AMRAP
5 KB Halos/direction
10 PVC Overhead Squats
Rotational Sumo Down and Back
Mobility
Smash Pec with lax ball on rig or wall – 1 min/side
10 “Open Books” with 2-3 sec pause in the open position/side
Partner stretch with PVC pipe – 30 sec/partner
Russian Baby Maker – 1 min
Skill
Review of the Overhead Squat
Focus on the importance of all muscle groups staying active during Squat
– Shoulder blades squeezed together to open shoulders as they press up on bar
– Hips and glutes working together to drive knees out
– Maintain lumbar curve in the bottom position of the squat – no relaxing into “butt wink”
Strength
Under an 18 min running clock, complete the following:
7 X 2 Overhead Squat at a 32X2 tempo
Metcon
4 rounds for time – 15 min cap
16 Alternating DB Snatch
16 Double DB Squats
50 Double Unders
P – 50/35, DB in Front Rack (can sit on shoulders)
L – 40/25, DB in Front Rack (can sit on shoulders)
F – 30/15, single DB held goblet style, 100 Single Unders
Cashout
1 max effort attempt of Sorensen Hold off of the GHD (https://www.youtube.com/watch?v=G93cNF8gl4o) or
3 sets of 5-7 Back Extensions on GHD, resting as needed