SEPTEMBER 10th - 2019 OPEN PROGRAM

WARM UP
750m row then 20 sec all out 40 sec chill pace x 4 minutes 

MOBILITY

2 MIN BUTTERFLY
2 MIN DRAGON LEFT LEG
2 MIN LIZARD LEFT LEG
2 MIN PIGEON LEFT LEG
3 MIN SEATED STRADDLE
   1 MIN CENTER
   1 MIN LEFT
   1 MIN RIGHT
1 MIN ELEVATED LAT STRETH
2 MIN DRAGON RIGHT LEG
2 MIN LIZARD RIGHT LEG
2 MIN PIGEON RIGHT LEG
2 MIN FOAM ROLL

ACCESSORY

MAX STRICT CHIN UPS
MAX UNBROKEN BAR MU
NOT FOR TIME 

METCON 

30 toes to bar + 25 clean jerk 135/95 + 20 bar mu + 15 thruster + 10 toes to bar + 5 power snatch 

try and get last 5 p snatch unbroken 

MARGAUX 2019 GAMES PREP 

1K Row chill pace then 20 sec all out 40 sec chill x 5 minute 

one hour mobility
2 legless rope climbs 8 superman/hollow complex x 4 rounds in this time 

120 ft hs walk + max strict hspu rest 3 min x 2

weightlifting
muscle snatch 6x2
snatch balance 6x1
h snatch 6x2
clean + power jerk 10x2
squat 5x5 

metcon 1
db bench press 10 + 50 wallballs then 8-40 + 6-30+ 4-20 + 2 10 for time
rest as needed
15 bmu + 30 thrusters 135/95 + 15 bmu for time

Margaux AlvarezComment