Warm-up:
Run or Row
Crossover Symmetry
10 Yoga Push ups
10 Bird Dogs
15 Matrix Turns
Backwards Bear Crawl down
Inch Worms Back
Handstand practice
15 Squats
Strength:
Five sets of:
Overhead Squat x 3 reps
Rest as needed
Build over the course of the five sets to today’s heavy triple.
WoD:
Complete as many rounds and reps as possible in 9 minutes of:
3 Hang Power Snatches (135/95 lbs)
6 Overhead Squats (135/95 lbs)
9 Burpees Over the Barbell
12 Pull-Ups
Mobility:
Roll Posterior
Banded Shoulders
Couch Stretch
Mash Quads