JULY 4TH - BWC

WARMUP: 8 BURPEES OTM X 8 MIN

MOBILITY: 
2 MIN BANDED LAT/LIZARD LEFT ARM & LEG
2 MIN BENT TRICEP STRETCH LEFT ARM
2 MIN BANDED LAT/LIZARD RIGHT ARM & LEG
2 MIN BENT TRICEP STRETCH RIGHT ARM
2 MIN SHOULDER JOINT STRETCH LEFT ARM
2 MIN SHOULDER JOINT STRETCH RIGHT ARM
1 MIN BAR HANG
2 MIN PUPPY DOG
2 MIN THREAD THE NEEDLE LEFT ARM
2 MIN THREAD THE NEEDLE RIGHT ARM
1 MIN CHILD'S POSE 

LIFTING:

A) HANG SNATCH + SNATCH REST 1 MIN X 12
B) HANG CLEAN + FRONT SQUAT + POWER JERK REST 1 MIN X 12
C) BACK SQUAT 5X5

ACCESSORY WORK:
- FALSE GRIP RING PULL-UPS 4X6
- DB STRICT PRESS 5X5