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Training for Monday, September 10th

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Warm Up
Group Circle
PVC Mobility and Snatch Drills
Blank Bar Snatch Progressions

Weightlifting Skill
Tall Snatch

Sets of 3, climbing if able to do so without cheating the movement
*Movement starts at full extension, there is no more hinging of the hips to help.
*Focus is on pulling yourself underneath the bar into your squat with as much speed as possible.

Workout of the Day
8:00 AMRAP
3-6-9-12….
Deadlifts 155/105 (Comp 185/125)
Box Jump Overs 24/20

Cardio CrossFit (9:30am)
25:00 AMRAP
200m Run
6 Hang Squat Snatches 95/65
12 Deadlifts 95/65
18 Box Jumps

Cool Down
Hamstrings and Glutes: Raised Leg Hamstring Stretch, Glute Smash with Lacrosse Ball
Calves + Plantar Fascia: Calf Stretches and Plantar Fascia Massage with Lacrosse Ball
Quads: Foam Roll + Couch Stretch each leg
Shoulders + Traps: Lacrosse Ball Massage each side