JULY 11th, BWC

WARM UP

100 DU BUY IN THEN
20 ON THE MINUTE WITH SINGLES IN REMAINING TIME X 5 MIN

MOBILITY

2 MIN SEAL
2 MIN BUTTERFLY
2 MIN ELEVATED LAT
2 MIN BANDED RIGHT LAT LIZARD
2 MIN BANDED LEFT LAT LIZARD
2 MIN T STRETCH RIGHT SHOULDER
2 MIN T STRETCH LEFT SHOULDER
2 MIN PIGEON RIGHT
2 MIN PIGEON LEFT
2 MIN FOAM ROLL

WEIGHTLIFTING

A) RACK JERK TO MAX
B) 10-8-6-4-2
split snatch unbroken alternate legs, left right each rep ahap
REST AS NEEDED BETWEEN SETS
the above movement pattern may sound odd but Dave in his new book eluded a lot to some split snatching
C) CLEAN TO MAX
D) NARROW BACK SQUAT 5x5 

ACCESSORY
15 RING DIPS
MAX STRICT CHIN UPS
X 4 ROUNDS NFT 

 

Margaux AlvarezComment