Warm Up
https://www.instagram.com/p/CKCYDnMnIsS/▪️Single Arm Overhead DB Carry- keep elbows locked out and lats and scaps pulled down

50m each side


▪️Cross Walk- keep these light with lats and scaps pulled down and elbows straight

100 feet in total


▪️Banded Lat Pull Downs with 10 sec squeeze on last rep- aim for full range of motion reps with all focus on using the lats to pull the PVC to your hips. Keep shoulders pressed down and arms straight.

15 reps


▪️Bent Over Flyes- keep these light enough to keep shoulders pressed down for the entire set

15 reps


▪️Bird Dogs- focus on hitting a hollow position when extending the arms and legs (posterior pelvic tilt) and keep core braced. I like to hold the last rep for 10 sec and squeeze the hollow position as hard as I can
15 reps each side


Mobility
5 deep squat progressions
30 second deep squat hold
Z- press variations- use the thin orange bands https://www.instagram.com/p/CERti3FJf51/
1. banded Z- press x 6-8 reps
2. Z face pull Y press x 6-8 reps
3. Z position external rotation x 6-8 reps




Strength
A. snatch press in the receiving position OR deep squat + press with one KB if the sots press is too much
3 sets of 5 reps- light load to work on positioning
B. snatch balance
4 sets of 3 reps- build load from part A.
C. snatch lift off + snatch
work for 6 sets to build load with a snatch lift off (the beginning of the snatch to the knee) + 1 rep snatch


WOD
"Bonfire"
14:00 AMRAP
6 slam balls 35/25
12 box jumps 24/0=20"
6 power snatch 115/75 95/65 75/55
6 overhead squats 115/75 95/65 75/55