190904 - Quote of the Week

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? of the DAY - Best pizza toppings?

WARM UP -
Banded
Jogging
Butt Kicking
High Knees
Push Ups
Snatch Stretch

MOBILIZE -
Foam Roll
Lats
Prayer Stretch
Thread the Needle
Then…Half Z Sit (Track Stretch)

STRENGTH -
Strict Press
10EB, 2 @ mid, 2 @ mid
4x2 at 85%
EXAMPLE = (Based on 100# 1RM)
10EB, 2 @ 55#, 2 @ 75#, 4 sets of 2 @ 85#

COACH PREP -
PVC Burgener Prep
5 minutes to warm up to snatch weight
Then…practice 3 evil wheels (maybe need yoga mat)

WOD -
AMRAP 10:
5 Snatches 135/95
5 Evil Wheels
GOAL OF THE WOD - These snatches are great Open prep because they have used this weight frequently! The goal is 5 total rounds which gives you two minutes to get 10 reps!