September 13 2021

Doubles Competition INFO HERE!

Strength

power snatch + hang squat snatch 5x1 80-90%
E 90s

2 EMOM's

1st EMOM- 8 min EMOM ( 1 rope climb + 5 OHS 85/135)

2nd EMOM-8 min EMOM
odds-10 ghd hip extensions
evens-9-12 cal bike

Pre class mobilization 2 min foam rolling calves / ankles, 2 min foam rolling lats, 2 min foam rolling hamstrings, 2 min lacross ball chest smash, 20 deep squat + thoracic spine rotations.