FEB 15th - 2019 OPEN PROGRAM

WARMUP

100 DU buy in then 20 du OTM x 5 min

MOBILITY

1 min banded lizard each leg

1 min banded hamstring each leg

1 min banded straight arm stretch each arm

2 min seated straddle (1 min center, 30 sec L 30 sec R)

x 2 rnds, 16 min

ACCESSORY

3 neutral to hollow + 3 neutral to superman + 5 hollow/superman bar complex

1 min hs hold against the wall (try to work on pulling feet off the wall) x 4 rnds nft

METCON

5 min AMRAP ground to overhead (either clean & jerk, snatch, thruster, however you would like) 135/95#

MARGAUX 2019 GAMES PREP

WARM UP

1750 m chill row into 20 sec all out 40 sec chill pace x 5 min

mobilize 45 min

METCON 1

2 rounds time cap 14 min

100 du +20 overhead squats

100 du +12 mu + 100 du +

20 dumbbell snatches

+ 100 du + 12 bar muscle-ups

rest as needed

WEIGHTLIFTING

2 P Snatch + 2 strict mu otm x 10

10-8-6-4-2

P cleans unbroken

rest as needed bw sets"

ohs 10/10/10

50 db bench for time 70/40

3 sets of 8 db row each arm

METCON 2

50 wallballs + 40 alt db p snatch 50/35 0 hspu + 30 cal row + 20 bmu + 30 cal row + 40alt db snatch +50 wallballs

30 ghd hip extensions + 15 evil wheels + 15 v-ups x 4 rounds

Margaux AlvarezComment