WOD Thursday 10.03.2019

Mobility:
Couch Stretch x 1 minute/Side
90/90 Hip Rotations

Movement Prep:
Cat Camel x 10 reps
Deadbug x 5 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
Russian Squats x 10 reps

Warm Up:

AMRAP in 5 minutes
“A” – Single Skips
“B” – 2 rounds of:
5 KB Deadlifts
5 Goblet Squats
5 KB Swings

Technique & Lift:

Squat Prep w/ Partner

“A” Holds bottom of Squat with Bar
“B” does 10 Banded Squats

Then..

“A” does Barbell Back Squat with Bar
“B” does Banded
* 10 (R) Lateral Steps
* 10 (L) Lateral Steps
* 10 (FWD) Steps
* 10 (BWD) StepsPower Snatch

A. Take 20 minutes to Build to
Back Squat x 20RM

Warm-Up sets
2 sets x 6 reps @ Light-Moderate
2 sets x 4 reps @ Moderate
1 set x 2-4 reps @ 20RM weight

B. 3 sets of:
DB Renegade Row x 10 Alt reps (Push Up + Right Row + Left Row)
Banded Good Mornings x 15-25 reps
– Rest 60 seconds b/t sets –