January 11, 2018

coach

Pre-Hab:
Leg Swings
Diagonal Sit
Bird Dog

Warm Up:
Roxanne Burpees
-then-
2min Hamstring Smash
1min Lumbar Smash
1min T-Spine Smash

SWOD:
Deadlift
10-10-10
Superset 10 Hollow Rock

WOD: 
10min EMOM:
3 Power Clean
3 Push Jerk
3 Behind the Neck Push Press

Competitor WOD:
135#/85#

Cool Down:
Barbell Adductor Smash
Barbell Quad Smash
Barbell Shoulder Smash

Switch Barbell Club:
Snatch
4×3/60%

Clean And Jerk
4×3/60%

Sotts Press
3×5