WARM UP
In 10 min or less
Try 30-60sec of everything vs 10-30 reps
Block squeeze w/ shoulder flexion
Pass through
Kipping swings/MU progressions
Ring Push up
Toes to bar or Knees to Elbow
Scorpions
1 leg hip hinge
Air squat with 5 sec pause at bottom
Inline lunge
Pass through
Kipping swings/MU progressions
Ring Push up
Toes to bar or Knees to Elbow
Scorpions
1 leg hip hinge
Air squat with 5 sec pause at bottom
Inline lunge
Bergener
start skill or buy in if finish early
SKILL
Snatch
BUY IN
Complete 5-7 sets of the following complex:
High hang Squat Snatch
Hang Squat Snatch
Squat Snatch
Drop bar after hang squat snatch, re-brace then go.
WOD
"Annie"
50-40-30-20-10
DU
Sit ups
CASH OUT
Coachs choice....use the kegs....
MOBILITY
L/S
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