Warm-up:
- 3-4 min jump rope- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then 2 rounds not for time
- Row 250m
- 15 PVC OHS
- 3XBurgener Warmup progressions (PVC and or empty bar)
- 7 -10 mins individual focus to assess and improve mobility restrictions (overhead, front rack, bottom of squat)
WOD:
Snatch
- 2-2-2
- 1-1-1
- 2-2-2
Front Squat
- 3-3-3
Post loads to Comments
- 2-2-2
- 1-1-1
- 2-2-2
Front Squat
- 3-3-3
Post loads to Comments
Cool Down:
Rig:
- Hang from
Rig (1min)
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!