Warm Up:
Dynamics
T spine OH Smash
Power stream focused Mob:
Tricep extension smash with bar or ball(p. 276)
Banded elbow extension (p. 281)
Anterior Compartment smash with ball (p. 265)
Barbell shoulder smash (p 266)
Oly Stream focused Mob:
Glute smash (p. 301)
Side hip smashing (p. 303)
Single leg flexion with ER bias (p 304)
Hip External rotation with flexion (p 307, 308, 309)
Burgener
3 x 2 each High Hang pull/muscle/dynamic Hang pull/muscle/dynamic Floor pull/muscle/dynamic
We are going for 1RM pr's this week, you are allowed 3 attempts in addition to the programmed lift
Power: 4 x 1 Bench Press (80/90/95/100)
Oly: 4 x 1 Cleans
15 MIN EMOM 2 reps @ 80%
WOD:
21-15-9 Burpees
9-15-21 Sit Ups
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