11-4-2019

 

 

Warm-up

3 x 30 sec

Active Samson

Air Squat (arms up)

2 x 30 sec

PVC Snatch Grip Deadlift

PVC Passthrough

PVC Overhead Squat

1 x (w/ Barbell)

10 Snatch Grip Deadlift

10 Snatch Grip Behind the Neck Push Press

10 Overhead Squat

Mobility

2 x 30 sec

Banded Overhead Distraction (es)

Hanging Partner Thoracic Stretch

Strength

10 min

Overhead Squat – Build to a heavy single

WOD

AMRAP 12 min

5 Strict Pull-ups

10 Overhead Squats (95/65)

15 Deadlift (95/65)

*Scale = 30% of Overhead Squat

Cooldown

1 min (es) Dynamic Couch Stretch

3 min (es) Lateral Seam Mobilization (Example Pictures in Workout Book)