WARM UP
Try this for a week...
(1) Get the body warm with some general movement (3-5 minutes)
(2) Mobility (SMR, band distraction, etc…) - every athlete must know THEIR 3-4 specific areas that require daily attention. (6-8 minutes)
(3) Dynamic Warm-Up - 3-4 basic full-body movements and 2-3 movements specific to the movement patterns in the training session. (4-8 minutes)
(4) WOD Movement Specific (2-5 minutes)
SKILL
C2B
BUY IN
Front Squat
4 sets x 8 reps
65-75% 1RM
WOD
5 RFT:
9 Thrusters 115/75
9 C2B
Time cap 12 min
CASH OUT
5-10 sets of (as time permits):
1 Snatch Balance + 1 OHS
*work for perfect form, not how heavy the bar is...
MOBILITY
Lats
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