Monday September 14, 2020

Warm Up

Mobility: Banded Shoulder Distraction 1:00/Side  https://www.youtube.com/watch?v=t07FOe6MOTU

15 Full Squat + Wall Slide  https://www.youtube.com/watch?v=fyX6cOMibWU
10 Squat Press Out (Modify by putting back on a wall or sitting on WB)  https://www.youtube.com/watch?v=VLcnwAjuPGM 

Then…

2 Rounds:
10 Jumping Squats
10 Russian KBS 

Strength/Skill 
Overhead Squat or Front Squat Complex (EMOM x 10):
1 Power Snatch + 1 Overhead Squat 

OR

1 Power Clean + 1 Front Squat

WOD
27-21-15-9
Cal Row/Bike (22-18-12-6 for the ladies)
Front Squats 

F:  Skip the round of 27/22; Goblet squats for Front Squats
P1:  95/65
P2:  75/55
C:  95/65; Overhead Squats for Front Squats

Post-WOD Cooldown/Mobility (optional)
Quad and/or Hamstring Foam Roll 1:00/Side