FRIDAY 5-31-19

WARM UP

ROW :5X

:50 sec easy

:10 sec hard

then 2-3 X NFT

then 5/5 dB windmill

5/5  windmill

5/5 cross the body DB Muscle snatch

5/5 sweat shrugs

 

 

SHOULDER MOBILITY

 

  

STRENGTH

6 sets of:

Hang Snatch + Snatch + 2 Overhead Squats

Rest as needed

Build to today’s heaviest set.

WOD

Complete as many rounds and reps as possible in 20 minutes of:

10 Bar Muscle-Ups

15 Overhead Squats (135/95 lbs)

20 Bar Facing Burpees

 

ACCESSORY

5 sets of:

Barbell Hip Thrustsx 5 reps

(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)

Rest 45 sectonds

Band Pull-Aparts x 25 reps

Rest 45 seconds

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