Thursday

Mobility
Ankle Mobility
Roll out lower leg – calf to ankle both legs
2x    :30 Squat hold rocking side to side over ankles
2x    :30 Lunge extending knees over your toes and manually rotating tibia internally (each leg)

Dynamic Hip Stretches
http://breakingmuscle.com/video/video-hip-opening-exercises-for-olympic-weightlifters  (Beginning of video to about 1:40)

Strength:
12 Mins to find 2 Rep Max Front Squat
5-3-2-2-2

Strict Pulls or Kipping Pull Ups or Ring Rows  (No bands today)
3x ME Pull Ups  (Rest as needed between sets)

Strict HSPU or Kipping HSPU (Scale as needed)
3x ME HSPU  (Rest as needed between sets)

Metcon:
For time:
10 Good Mornings 95/65
20 Push Press 95/65
30 KB Swings 53/35
40 GHD Sit Ups
50 Lunges (total)
60 Double Unders
50 Lunges (total)
40 GHD Sit Ups
30 KB Swings
20 Push Press
10 Good Mornings

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