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Mobility Limber 11 Covers Mobilty Skill Training EMOM 12: ODD Mins: 30s of Work EVEN Mins: 30s of Work *Pick two skills you’re not good

Mobility Foam Roll x 10 pases each: Quads IT Bands Thoracic Spine Lats Strength/Skill Go through Metcon movements/standards/Rope Climb Technique. Metcon AMRAP x 30 minutes

Mobility Box Squat Review. Make sure people are sitting back on the box and not using the stretch reflex. These are NOT touch n go.

Mobility 2 x 10 Deadbugs (core activation)   Strength/Skill EMOM 10: ODD Mins: 3 Position Sq Snatch 1 + 1 + 1 EVEN Mins: 10-20s

Mobility Lax Ball in Pec x 20s ea. + Pec Stretch on Pull-up Rig x 30s Strength/Skill 1a) Neutral Grip DB Presses or Regular Bench

Mobility Foam Roll x 10 pases each: Quads IT Bands Thoracic Spine Lats Skill/Strength 1) Front Rack Reverse Lunges: 3 x 6 ea. Rest 60s.

Mobility Clean Technique   Skill/Strength 1) Squat Clean: 3 x 3 @75%. Reset on each rep. Rest 90s. 2) Sumo Deadlifts: up to a heavy

Sunday, 7/17/16   Mobility Limber 11   Skill/Strength Oly Skill EMOM *Pick 1 Olympic Variation and spend 5:00 warming it up and then perform EMOM

Mobility Bench Press Technique + warm-up Power Snatch Technique Strength/Skill Bench Press: Up to a heavy 1. Rest 1:30 between sets. Metcon AMRAP x 20

Mobility 5:00 to devote some tissue work to wherever you are most sore. Strength/Skill Power Clean + Front Squat: 8 x 1 + 2 @75%.