OCT 8TH BWC

Warmup:

750m row then 20 seconds all out, 40 seconds chill x 5 min

Mobility:

3 min seated straddle

2 min banded shoulder joint stretch left arm

2 min banded shoulder joint stretch right arm

2 min banded bent arm shoulder stretch left arm

2 min banded bent arm shoulder stretch right arm

1 min bar hang (can be broken up)

2 min butterfly stretch

2 min dragon left leg

2 min dragon right leg

2 min elevated lat


LIFTING

A) Snatch + hang snatch + ohs, rest 90 seconds x 8 sets

B) Power clean + hang clean + jerk rest 90 sec x 10 sets

C) Back squat narrow stance 5x5

D) Accessory: 15 ring rows + 10 strict t2b alt legs (so 5 reps each leg) x 4 rnds

Margaux AlvarezComment