08.29.2018

Warm up:

20:00 (EASY PACE)
100ft OH KB or DB walk (start light and go heavier every round, outside)
2 wall climbs + Hold 5 sec or 10 shoulder tap
100ft light sled push
20 Russian swings
30 sec Hollow hold
30 sec Arch hold (Superman)

Weightlifting:

A) EMOM 10:00 :
2 power Snatch touch & go (building to AHAP with good form)

B) 5x 4 Overhead squat (building to AHAP)

Recovery:

1. Anterior compartment smash; 2:00/

2. Ball tack & floss; 2:00/