Friday – 3/9/18

Warm-up:

50 singles,

50 alt. 1-leg jump rope,

50 high knees.

20 dislocates,

10 scap pull-ups,

10 kipping swings,

5 pull-ups,

10 alt. runners lunges,

20 BB stiff leg deadlift,

10 BB goodmornings,

10 BB back squats,

10 BB push-press (wide grip from back),

10 BB OHS.

Skill/strength:

overhead squat, 5 x 5.

Met-con:

AMRAP in 14:00:

15 double unders,

8 OHS (115/80),

15 double unders,

16 DB snatches,

15 double unders,

8pull-ups.

Mobility:

Shoulders! Roll anterior shoulder, traps and lats.

 

 

 

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