FEB 8th - BWC

WARM UP

100 du then 20 otm with singles the remaining time x 4 min

MOBILITY

stranding straddle 2 min

2 min thread the needle left arm

2 min thread the needle right arm

2 min single arm T stretch right arm

2 min single arm T stretch left arm

2 min elevated lat

2 min couch stretch right leg

2 min couch stretch left leg

2 child's pose

2 min seated forward fold

WEIGHTLIFTING

2 power snatch + max shspu on the minute add 10# from previous week x 8 min

1 clean power or full + 1 thruster + hang clean rest 1 min x 8

squat 20 rest as needed squat 10

pendley rows 5x5

1 min bar hold if too easy alternate arm hip touch rest 2 min x 3

Margaux AlvarezComment