JULY 18th - BWC

WARM UP
8 BURPEES OTM X 7 MIN

MOBILITY
2 min banded pigeon right leg
2 min banded hamstring right leg
2 min banded pigeon left leg
2 min banded hamstring left leg
2 min banded internal rotation left arm
2 min banded shoulder joint stretch left arm
2 min banded internal rotation right arm
2 min banded shoulder joint stretch right arm
2 min standing straddle
2 min puppy dog stretch 

LIFTING

A) power snatch to max then 2 PS on the minute x 10 ahap (working back up to a heavy number)
B) 2 cleans on the minute x 10 min ahap
C) rack jerk max
D) back squat 5x5 with 2 box jumps (challenging height)
 

 

Margaux AlvarezComment