– Midday 3.0 from 9:30am-11:30am
Mobility:
Lying Pec Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side
Movement Prep:
5 minutes of:
Coach Led Hip Mobility Flow
Warm Up: (AMRAP in 5 minutes of)
200m Jog
25ft Walking Lunge
10 Hollow Rocks
25ft Crab Walk
10 T-Twists
Technique:
Review
10 minutes of:
– Snatch Balance Skill Work (Empty Bar or Dowel)
– Skill Transfer Exercises
Snatch Grip Shoulder Press x 5 reps
Snatch Grip Push Press x 5 reps
Snatch Grip Push Jerk x 5 reps
Heaving Snatch Balance x 5 reps
Snatch Balance x 5 reps
Drop Snatch x 5 reps
Movement Warm Up
– Squat Therapy
Russian Squats x 5 reps
Wall Squats x 10 reps
TEMPO Squats x 10 reps @ 3131
– Push Ups
Scap Push Ups x 10 reps
TEMO Push Up x 5 reps @ 3111
WOD
AMRAP in 15 minutes of:
20 Push Ups
50 Squats
*Pack
Same as Rx
*Pup
AMRAP in 15 minutes
15 Knee or Banded Push Ups
35 Squats