Warm-up:
- Row 400m
- Spiderman walk 50ft
- Inchworm 50ft
- Hip bridge 5 x10 sec
- 10 strict pullups
- 15 air squats
- 10 light goblet squats (focus on maintaining an upright torso)
- 10 PVC pass throughs & Burgener Warm up progressions
WOD:
- Snatch 2-2-2-2-2
Mini-METCON:
- 3 rounds, no rest
- 10 Kettlebell Swings (eye level 53/35lb)
- 10 Box Jumps
Mini-METCON:
- 3 rounds, no rest
- 10 Kettlebell Swings (eye level 53/35lb)
- 10 Box Jumps
Cool Down:
- Bar Hang - 1 min
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding
knees just below knee caps, press lumbar region into floor while gently
rocking side to side, 20-30 secs)
Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed
Coach's Notes.
Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!