MAY 29th - 2020 OPEN PROGRAM

WARMUP

8 burpees otm x 5 min

MOBILITY

2 min lizard dragon right

2 min lizard dragon left

2 min pigeon right

2 min pigeon left

2 min elevated lat

1 min seated single leg forward fold right

1 min seated single leg forward fold left

3 min seated straddle

10 arm circles each arm

10 leg swings each leg

10 air squats

ACCESSORY

10 v-ups + 20 hollow rocks x 4 rnds

METCON

18 - 12 - 9 - 6 of t2b + DB s2oh 50/35#

MARGAUX 2019 GAMES PREP

WARM UP

5k run time trial

rest as needed

mobilize 45 minutes

WEIGHTLIFTING

6 squat snatch 185/125 + 5 snatch 205/135 + 4 snatch 225/145 + 3 snatch 245/155 + 2 snatch 255/165 + 1 snatch 265/175

rest as needed

10 deadlift 345/245 + max c2b rest 2 min x 3

6x3 weighted chin ups

weighted bar glute bridges

rest as needed

METCON 2

100ft hs walk + 30 s hspu + 10 db thrusters 50/35 + 100ft hs walk 15 s hspu + 10 db thrusters for time