09.22.18

Compare to Wednesday 4/5/17

Warmup

EMOM x 6
5 Monkey Raises
5 Air Squats
5 Squat Thrusts

Mobility

15-20 PVC Pass Throughs
1 min internal rotator stretch w/PVC pipe per side
10-15 Lying PVC Shoulder Raises
Kneeling Thoracic Spine Drill w/PVC- 1 min wide, 1 min tight
Kneeling Elbow to Knee to Open Stretch – 10 per side
1 min Russian Baby Maker

Skill

Review all movements and efficiency strategies for the Metcon

Specific Warmup

Every Other Min for 10 min
8 Muscle Snaches
8 Squat Thrusts
20 DU’s or 30 Singles
(Muscle Snatches should be with unloaded bar or very light weight.)

Metcon

The goal is for each round to be an all out sprint with repeatable/similar results.

With a 20 min Running Clock, Perform 4 Rounds, with 3 min Rest in Between Each Round. Score is the time it takes to complete your slowest round.

Performance
9 TnG Power Snatch 115/75
9 Far Facing Burpees
50 Double Unders

Lifestyle
9 TnG Power Snatch 95/65
9 Lateral Bar Over Burpees
30 Double Unders

Fitness
9 TnG Ground to Overhead 75/55
9 Lateral Bar Over Burpees
50 Single Unders