APRIL 9TH BWC

WARM UP 

750M ROW THEN 20 SEC ALL OUT 40 SEC CHILL PACE X 3

MOBILITY

3 MIN COUCH LEFT LEG
3 MIN COUGH RIGHT LEG
2 MIN PIGEON LEFT LEG
2 MIN PIGEON RIGHT LEG
2 MIN THREAD THE NEEDLE LEFT ARM
2 MIN T STRETCH LEFT ARM
2 MIN THREAD THE NEEDLE RIGHT ARM
2 MIN T STRETCH RIGHT ARM
2 MIN CHILD'S POSE

WEIGHTLIFTING

2 FULL SNATCH + 2 OHS
REST AS NEEDED BETWEEN SETS
AS HEAVY AS POSSIBLE - WE ARE FOCUSING ON TIME UNDER TENSION

2 SNATCH DEADLIFT 105% or greater
5 SETS REST AS NEEDED
FOCUS ON VERTICAL SHINS

BACKSQUAT
VIDEO says 3 SETS OF 8
EXTRA CREDIT
1 EXTRA SET OF 8

Margaux AlvarezComment