SEPT 29TH - BWC

Warmup: 250m row + 15 thrusters 45/35 + 250m row (this is a different style warm up, it's not for time, move through the rows at a warm-up pace and try and do thrusters smooth, try and go unbroken.

Mobility:

8 min foam roll hit glutes, quads, hamstrings, calves, back, shoulders, triceps, biceps

2 min single leg forward fold left leg

2 min single leg forward fold right leg

2 min elevated pigeon left leg

2 min elevated pigeon right leg

2 min standing straddle

2 min elevated lat stretch

1 round total

WEIGHTLIFTING

A) max snatch

B) 15 snatch 70% for time

C) max clean n jerk

D) 15 cleans for time 70%

Accessory: 15 ring dips + 5 weighted glute bridges (as heavy as possible - AHAP)

x 4 rnds nft

Margaux AlvarezComment