02.11.2020

Warm Up
2 rounds:
2 lengths shuffle
1 length high knees
1 length butt kicks

5 times around-  banded walks in a square (make your square as large as you need) - move lateral, forward, lateral, backward
5 hollow/arch kip swings


Mobility:
15 reps wall slides- if wrists come off the wall, go stretch your pecs
                                  -if hands come off the wall, go stretch your lats
15 reps prone floor angels https://www.instagram.com/p/Bzn6M46AkaI/

15 reps banded hollow position   https://www.instagram.com/p/Bz--flRg-WB/


Primer:
2 sets of 5 reps OHS
2 sets of 5 reps front squat
2 sets of 5 reps 1 1/4 squats

Skill: front squats  (15:00)
focus this week is on eccentric movements
5 sets of 5 reps with a 6-8 second descend @60%


Finding your snatch grip-  https://www.instagram.com/p/B8J_vkOBy4x/

Snatch Warm Up
5:00 MOM start with an empty barbell and then keep it light after that
1 muscle snatch + 1 power snatch + 1 snatch


WOD
10:00 AMRAP
1-3 gymnastics reps- athletes choice
1 snatch- squat or power 155/105  115/85  95/65  75/55
*add one rep snatch every round until time expires