Friday, 3/6 – 15.2 Prep & Mobility
March 6, 2015Sunday, 3/8
March 8, 2015
Warm-Up
3 Rounds
10 Squats
5 Hanging Scap Retractions
10 PVC Dislocates
5 PVC Sotts Press to OHS
Mobility
1 Minute Death Stretch side
1 Minute OH Band Stretch
Prep
1x 2 Hang Snatch Hi Pull+ 2 Hang Power Snatch+2 BTN Push Press+3 Kip Swings* (empty bar)
1x 2 Hang Snatch Hi Pull+ 2 Hang Power Snatch+2 BTN Push Press+2 OHS+ 3 Kip Swings* (light weight)
1x 2 Hang Power Snatch+2 OHS + 3 Pullups** (working weight)
*Scale Kip Swings to Hanging Scap Retractions
**Scale Pullups to whatever version you will be doing in the workout
Met-Con
8 Rounds: 90 Secs on/ 90 Secs Off
6 OHS (M:95/75, W:63/45)
6 Pullups (scale to Band Assisted or Ring Rows)
-Pick up where previous round left off
