WOD Thursday 10.31.2019

Mobility:
Overhead Banded Stretch x 1 minute/Side
Banded Hip Flexor Stretch x 1 minute/Side

Movement Prep:
Samson + T-Spine Opener x 10 Alt reps
Cat Camel x 10 reps
Kneelin Adductor Stretch x 10 reps/Leg
Hip Opener/Closers x 5 reps/Leg

Warm Up:

AMRAP in 4 minutes
“A” Single Skip
“B” 2 rounds
4 Push Ups
6 Jump Squats
4 Single Arm DB Press/Arm

Technique & Review:

OH Squat
– Burgener Warm Up
– Power Snatch
– Pause Reps @ 1/4 + 1/2 + Full x 3 reps
– Full ROM TEMPO Reps @ 3211 x 5 reps

Push Press
– Shoulder Press
– Pause Push Press

EMOM x 9 minutes
Min 1: Push Press x 5 reps
Min 2: OH Squats x 5 reps
Min 3: Dbl-Unders x 15-20 reps

*Set 1 – Empty Bar
*Set 2 – Under Workout Weight
*Set 3 – At Workout Weight

WOD

For Time
30 Push Press (95/65)
10 OH Squats
75 Dbl-Unders
20 Push Press
20 OH Squats
75 Dbl-Unders
10 Push Press
30 OH Squats
75 Dbl-Unders

*L2

For time:
30 Push Press (75/55)
10 OH Squats
40 Dbl-Unders
20 Push Press
20 OH Squats
40 Dbl-Unders
10 Push Press
30 OH Squats
40 Dbl-Unders

*L1

For time:
20 Push Press (75/55)
10 OH Squats
25 Dbl-Unders or 100 Single Skips
15 Push Press
15 OH Squats
25 Dbl-Unders or 100 Single Skips
10 Push Press
20 OH Squats
25 Dbl-Unders or 100 Single Skips40 Dbl-Unders