WARM UP
Bergener
DownHill Skier Hold
Couch Stretch
In Line Lunge
Push Up
Down Dog
Pass Through
Once finished start BUY IN and WOD Movement Specific
SKILL
TNG BB Cycling
BUY IN
Snatch TNG Cycling
3 sets of 3 reps
SQUAT snatch preferred - AHAP
Rest 90 seconds between sets
Then
1 Set AMRAP at 80% heaviest weight
*you will build off of this week's weight, write it down or remember it
WOD
12 min AMRAP
15 Wallballs 20/14
20 DU
10 Sit Ups
CASH OUT
Strict HSPU
3 rounds MAX effort UB (again, we will build off of this. Write results down)
Rest 2 min between sets
*use as many ab mat or yoga blocks as necessary. JUST GET UPSIDE DOWN! Also write down how many you use.
MOBILITY
Shoulders
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