12.22.18

COMPARE TO 12/30/17 and 10/18/17

Warmup/Mobility

Mini Band Monster Walk Down/Back Length of the gym
1 Min Couch Stretch L
10 Mini Band Clamshells (10/leg)
1 Min Couch Stretch R
20 Mini Band Air Squats
1 Min Pigeon Stretch L
20 Wall Balls
1 Min Pigeon Stretch R
20 Walking Lunge Steps
1 Min Active Downward Dog
20 Burpees
1 min of Scorpion Stretches

Skill

Review the Snatch Grip Deadlift
Review the following points:
– Review the hand position on the bar for the snatch grip
– Focus on setup with knees behind the bar and shoulders in front of the bar while maintaining vertical shins
– Make sure bar stays tight to the body as movement is initiated
– Pin the shoulders back and down
– Drive the heels into the ground and brace abs while shoulders and hips rise together
– Lower the bar in the reverse order it came up

Strength

EMOM x 14
Evens – 5 Snatch Grip Deadlifts
Odds – 10-12 GHD Situps

Metcon

Every 5 min for 3 Sets (15 min clock)

25 Cal Bike or 35 Cal Row
50 Wallballs

P – 20/14 Unbroken
L – 20/14
F – 14/10

Score is your slowest split

Cashout

100 Banded Tricep Push Downs