12/26 Thursday

Warm Up 

A- Mash- t-spine and hamstrings on box

Activate- 2x 5m lateral band walk + 12 banded good mornings

B- Warm Up

Barbell complex #2

Snatch grip deadlift/ Hang power snatch/ Snatch grip push press/ OHS/ Full snatch

Skill

Deadlifts

WOD

12x

30:30

-Deadlifts w/110# m/165#

-Row for calories

GoFit

Warm Up 

A- Mash- t-spine and hamstrings on box

Activate- 2x 5m lateral band walk + 12 banded good mornings 

B- Warm Up 

DB complex warm up #1

Deadlift/ Hang power clean/ Front squat/ Press/ Thruster

Skill

Movement standards

WOD

5x

30:30

-Air bike

-DB squats

-Rowing

-DB shoulder to overhead