01.21.19

Warm Up
4 rounds of:

10/8 cals row
6 single arm KB press/arm
4 single arm DB muscle snatch/arm
kip cadence - 2 kip swings + 2 knees to chest + 2 TTB



Mobility:
1. Thoracic rotations x 5 each side https://vimeo.com/261205649
2. yoga push up x 5 reps https://vimeo.com/261203904
3. wrist extensions x 10 reps - with an empty barbell allow your wrists to start in full extension and then slowly and controlled allow the barbell to come down to the fingertips or as far as you can go and then extend back up.
4. Ankle mobility with a green mini-band. Perform 10 reps on each side with the band around the lowest part of your shin. Move your knee forward without letting your heel pop up and aim your knee towards your pinky toe.



Skill: overhead squats
5 sets of 3 reps
1- 60%
2- 65%
3- 70%
4- 75%
5- 80%

WOD- short, fast wod with lighter loads to get more reps done.
Part One
5:00 AMRAP
8 x sandbag ground to over the shoulder
50 foot farmer carry 53/35

Rest 2:00

12-9-6-3
power snatch 115/75 95/65 75/55
TTB or hanging knee raises