Warm UP:
DROMS
4 Rounds
:15 Jumping Jacks
:15 Squats
:15 Grass Hoppers
:15 Jumping Squats
Mobility:
Ankle Mobility & Wrist Mobility
10x Rotate Ankles Each way
10 Knee to Wall – https://youtu.be/YF7qaAbd0q8
:30 sec Squat Hold – shifting weight from one side forcing deeper dorsiflexion of the ankle
Wrist Flexion Mobility 3 x10 pulses with a :15-:30 sec hold
Wrist Extension Mobility 3 x10 pulses with a :15-:30 sec hold
Click here for example (Video’s one and two)
Skill: Athlete’s Choice
Strength:
Snatch
5x @ 65%
5x @ 75%
5+x @ 85%
Metcon:
Partner Wod
21 Min AMRAP
4 Wheel barrels (partner wheel barrels)
(Long way of gym down and back = 1)
(2 each – alternating or together- team choice)
25 DB OHS 45/25 partner Deadlift holds 275/185
25 GHD Situps partner holds Superman hold
25 Calorie Row partner holds plank
25 Ring Push Ups partner dead hangs from bar
4 Partner Carries
(Long way of gym down and back = 1)
(Scaled = Sandbag or Heavy Plate Carry)