JULY 13th BWC

Open 2019
Warmup: 
10 min chill run 

Mobility: 
4 foam roll (hit calves, hamstrings, quads, shoulders) 
2 min pigeon left
2 min seated single leg hamstring left  
2 min pigeon right
2 min seated single leg hamstring right
2 min thread the needle left arm
2 min thread the needle right arm
3 min standing straddle (1 min left, center, right) 
1 min bar hang 


A) POWER SNATCH TO MAX
B) 3 P SNATCH 80% on the even 5 mu on the odd x 16 minutes
C) POWER CLEAN TO MAX then 2 p clean 70% + 30 ft hs walk x 10 min  
D) WEIGGHTED PULLUPS 6x3  
E) FRONT SQUAT 3X10

Accessory: 
12 evil wheels
15 ring rows
X 4 rnds nft 

Margaux AlvarezComment