APRIL 16 BWC

WARM UP

8 BURPEE ON THE MINUTE  9 MINUTES

MOBILITY

30 SEC BENT ARM SHOULDER STRETCH RIGHT ARM THEN LEFT X 2 FULL ROUNDS OR 2 MINUTES
2 MIN PUPPY DOG
2 MIN THREAD THE NEEDLE LEFT
2 MIN THREAD THE NEEDLE RIGHT
2 MIN PUPPY DOG
2 MIN T STRETCH LEFT
2 MIN T STRETCH RIGHT
2 MIN LEFT LIZARD
1 MIN HAMSTRING
2 MIN RIGHT LIZARD
1 MIN RIGHT HAMSTRING
1 MIN BANDED OHS RIGHT
1 MIN BANDED OHS LEFT

MOBILITY IS 22 TOTAL MINUTES TODAY

A. 5x1 Snatch*

B. 5x1 Snatch*

C. 5x1 Snatch*

D. 3x3 Front Squat 

*A,B, and C are all related. Each one starts
At 50 % of your 1 rm. You then get 4
Additional snatches in each portion to build.
Focus on speed under the bar and
Maintaining position throughout the lift.

For portion D this is going to be the
Beginning of a front squat strength cycle.
Fight for a good set of 3  that you can
Maintain on two more sets

Margaux AlvarezComment