092826

Happy Birthday, Coach Mike!

Warm-up:
10 Leg swings
:60 Inchworm lunges
:60 Echo bike
6 Bootstrappers
6 Air squats
6 Hollow rocks
6 Jump squats
6 Burpees
6 Wallballs
10/7 Echo bike

WOD:

A) Back Squat Wave
4-3-2-4-3-2
Recommended percentages:
80-84-88-84-88-90

20 minutes for all 6 sets.

B) 6 minute AMRAP of:
10 Wallballs Rx-20/14#, 11/10′ (1′ higher than regular height)
10/7 Echo Bike Calories

Mobility:
1:15 Couch stretch

Skill-Strength-Stamina Programming

Monday, 6:10pm

Warm-up:
10 PVC passthroughs
4 Inchworm push-ups
8 Spiderman lunges w/ reach
W/ PVC
5 OHS
5 BTN press from bottom of squat
20 Mountain climber
6 Burpee
:45 Banded lat stretch

SSS — Skill
Snatch

A) Tall Snatch
Set 1: 3 Tall snatch w/ PVC or empty bar
Set 2: 2 Tall snatch w/ empty bar or light load
Set 3: 2 Tall snatch w/ light load up to 40%

6 minutes

B) Overhead Squat w/ 1-2 second pause in bottom
Set 1: 3 @ 50%
Set 2: 2 @ 60%
Set 3: 2 @ 70%
Set 4: 2 @ 70%

12 minutes

C) High hang snatch
Set 1: 2 @ 50%
Set 2: 2 @ 60%
Set 3: 2 @ 70%
Set 4: 2 @ 75%
Set 5: 1 @ 78%

14 minutes

Mobility:
:45 Saddle
:45 Archer