JULY 6th - BWC

WARM UP
1250m ROW CHILL PACE THEN
20 ALL OUT 40 SEC RELAX x 3 ROUNDS 

MOBILITY
2 MIN LEFT DRAGON
2 MIN LEFT LIZARD
2 MIN LEFT PIGEON
3 MIN SEATED STRADDLE
2 MIN RIGHT DRAGON
2 MIN RIGHT LIZARD
2 MIN RIGHT PIGEON
3 MIN FOAM ROLL
2 MIN CHILD'S POSE 

LIFTING

A) POWER SNATCH TO MAX THEN 70% 2 POWER SNATCH OTM X 10 MIN

B) POWER CLEAN TO MAX THEN 70% 2 POWER CLEAN OTM X 10 MIN

C) 5X5 WEIGHTED GLUTE BRIDGES

D) 5X5 ALT STRICT DB PRESS