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Mobility Lax Ball x 30s each – Forearms Foam Roll – Lats 1:00 each side ” Strength/Skill 1a) DB Forward Lunges: 4 x 6 ea.

Mobility PVC Pass thrus x 10 + PVC OHS x 10   Strength/Skill 1) Hang Sq Clean: 4 x 3 @75%. Rest 90s. 2) Back

Strength/Skill Jerk: 6 x 2 @80%, every 60s. *No more than 20:00 here Metcon “Parnter Helen” 3 RFT: Run 800m 42 KBS (53, 35) 24

Mobility Power Snatch + Deadlift Review *Glute Activation between sets Strength/Skill 1) Power Snatch: 5 x 2 @85%, every 90s. Reset on each rep. 2)

Mobility Pec Stretch Pull-up Rig x 30s ea. Ankle Mobility x 30s ea. Strength/Skill AMRAP x 16minutes 1a) Light Sled Push (sprint). Rest 60s. 1b)

Mobility Lax Ball, 30s ea. spot – Pecs – Scapular – Triceps   Strength/Skill Turkish Get-ups Accumulate 20 reps (total) AHAP”   Metcon AMRAP x

Mobility Take 10:00 and go over all the workout movements going through 5-10 reps per movement Strength/Skill 1a) DB Reverse Lunges: 3 x 6 ea.

Sunday, July 3rd THIS IS OUR 4TH OF JULY WOD!!! Mobility Hip Opener on Box + Squat test/retest 1:00 ea. side *Test air squat after

Mobility Tissue Work, 10 pases each. – Lats – Thoracic Spine – Quads – Adductors “   Strength/Skill Jerk: 8 x 2 @75%, every 60s.

Mobility Power Snatch + Deadlift Review *Glute Activation between sets” Strength/Skill 1) Power Snatch: 5 x 2 @80%, every 90s. 2) Speed Pull Sumo Deadlifts: