Monday 7/30

Warm up 

Hip & glute activation

Lateral band walks (band above knees)

Forward & reverse band walks (band above knees)

Reverse hip extension (band around ankles)

Barbell Complex

#1- Deadlift/ Hang power clean/ Front squat/ Press/ Thruster

#2- Snatch grip deadlift/ Hang power snatch/ OHS/ Full snatch

#3- Deadlift/ Back squat/ Good morning/ Press from behind the neck/ Front squat/ Press from the front/ Thruster

Skill

Thruster & SDHP

WOD

Iron Lung

21-15-9

Thruster & SDHP

(w/65# m/95#)

*7 minute time cap