W.U.  PVC or Broomstick

2 rounds of

  • 10 x Passovers
  • 10 x Behind the neck Press
  • 10 x Hang Power Snatch
  • 10 x Power Snatch
  • 10 x OH Squats

*At the end of each round 10 x Jump Squats

W.O.D for time complete AFAP

  • 40-30-20-10 x Alt DB Clean and Jerks
  • 15-20-25-30 x Box Jumps or jump on an wall or bench etc… Something stable

Practice:  Spend 5-10 mins

Work on OH Squats with a dumbbell (any weight)

Goals:   Improve range of motion in the squat position, Stabilize the weight above head by lockout, gain some mobility in T-Spine or (mid back)

CORE: 5 rounds of :90 sec on/:30 sec off

:90 sec period includes

  • :30 sec bicycle crunches
  • :30 sec scissor kicks
  • :30 sec flutter kicks
  • :30 sec REST