02.06.2020

Warm Up
2 lengths shuffle
1 length crab walk
1 length perfect stretch walk
then..
2 rounds
Do both sides:  2 DB windmills + 1 Overhead squat + 2 strict press in the bottom of the squat5 hip hurdles/side using the dumbbell
1-3 wall walks



Mobility  https://www.instagram.com/p/B6V8iamHNZ8/
Lat eccentrics with PVC and small plate x 10 reps slow tempo with 2 second pause overhead
Band squat Y's x 10 reps each side
Overhead squat eccentric isometrics with empty bar x 6 reps @ 3310 tempo
deep squat progressions x 10 reps



Burgener Warm Up with PVC

https://www.instagram.com/p/B42avY2J2uf/

*The warm-up you will do every day for the rest of your life*
Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)- do muscle clean
✅Snatch Lands 2,4,6 (Footwork)- do tall clean with these drops
✅Snatch Drops (Footwork)- tall cleans to the full depth

Skill: snatch
A. 4:00 EMOM 1 snatch balance + 1 OHS
B. Every 90 sec for 4 sets 1 hang power snatch + 1 OHS + 1 hang squat snatch
      work on loads 50-70%

WOD
4 RFT
5 hang power snatch 115/85 95/65 75/55
25 DUs or 50 singles
5 strict HSPU- sub strict from a box in a pike position


February Monthly Challenge
day 6- pistol 6 reps each side.  Be sure to alternate sides
OR touch down squats


Other challenges this month
Complete

100 calories on the assault bike