MAY 14th - 2019 BWC

WARM UP 

1000M CHILL ROW

MOBILITY

3 MIN SEATED STRADDLE
   1 MIN CENTER
   1 MIN RIGHT
   1 MIN LEFT
2 MIN BUTTERFLY
1 MIN ELEVATED LAT STRETCH
2 MIN BANDED LEFT COUCH
2 MIN BANDED LEFT LIZARD
2 MIN BANDED LEFT PIGEON
2 MIN BANDED RIGHT COUCH
2 MIN BANDED RIGHT LIZARD
2 MIN BANDED RIGHT PIGEON
2 MIN CHILD'S POSE

WEIGHTLIFTING

A.) 1 SNATCH + 1 OHS + 1 HANG SNATCH REST 1 MIN
AS HEAVY AS POSSIBLE X 10
B) SNATCH GRIP BEHIND THE NECK PRESS
5X5
C) 1 FRONT SQUAT + 1JERK
AS HEAVY AS POSSIBLE
D) FRONT RACK BARBELL LUNGE
10 STEPS AS HEAVY AS POSSIBLE REPEAT X 3