Pre-Wod:
Dynamic Group Warm-Up
2 Rounds:
5 Tall Muscle Clean 45/35-lb
5 Front Squat
5 Good Morning
5 BTNSGPP
5 Overhead Squat
10 Ring Row
15 PVC Passthrough
Banded Hip Distraction (2 min/side)
Skill: Power Snatch Technique
Workout of the Day for Friday, August 10th, 2018:
Pause Front Squat:
Week 2
3 sets of 4 reps with 60% using a 5 second pause
BICOUPLET 2
12-9-6:
Snatches 135/85-lb
Bar Muscle-Ups
and/or:
BICOUPLET 1
21-15-9:
Snatches 85/55-lb
C2B
Sweat Sessions Workout for Friday, August 10th, 2018:
Mobility:
Hamstring Lacrosse Ball Smash, on a Box (2 min/side)
Bent Leg Hamstring Stretch (2 min/side)
20 Min AMRAP:
8 Toes-2-Bar
10 DB Hang Clean & Jerk
14/12 Cal row