6/26/17

PreClass Work:
Foam Roll - Calves, Quads (Inner  Outer), It Band, Hips
Stretch - Couch, Knee to Wall, Worlds Greatest
WarmUp4

0:00-3:00
Whiteboard Discussion

3:00-13:00
Dynamic WarmUp
3 Rounds:

10 Cal Row
5 Single Arm Overhead Squat each arm
10 Russian KBS (35/25)

13:00-23:00
A) Back Squat 4x4 @65-75%, 3sec pause at the bottom, build
2min Rest BTW Sets

23:00-33:00
B) Back Rack Lunge 3x16, heavier than last week
2min Rest BTW Sets

33:00-38:00
WOD SetUp/PeePee Break/Wardrobe Change


38:00-48:00
C) 10 minute AMRAP
6 Ring Muscle-Ups
12 S2OH (Shoulder to Overhead)
15 BBJO (Burpee Box Jump Overs)

RX+ (155/105)
RX (125/85)
SC (95/65)

G.O.A.T Work:
Bergener Warmup + Skill Transfer Work
—THEN—
5 Rounds:
3 Snatch Pulls
2 Full Snatch
Start @55-65 of 1RM, build to a heavy set