MAY 20th - 2019 BWC

WARMUP

400m chill run

MOBILITY

Foam roll 5 min - hit back, shoulders, lats, hamstrings

2 min lizard right

2 min lizard left

2 min couch stretch right

2 min couch stretch left

10 arm circles each direction each arm

10 leg swings, front/back and side to side

WEIGHTLIFTING

2 snatch unbroken ahap rest1 min between sets x 10

1 clean 1 hang clean + 2 front squats rest 1 min between sets x 8

rest as needed 21 strict hspu + 60 ft hs walk rest 3 min 15 s hspu + 80 ft hs walk rest 2 min 9 s hspu + 100 ft hs walk