Monday, 5/8

Mobility/Warm-up
joints/10’s
Trap Smash x 60 seconds per side
and then . . .
Pec Smash x 60 seconds per side
and then . . .
Banded Hip Distraction x 60 seconds per side, pulsing x 5 reps every 15 seconds

Strength/Skill
Every 2 minutes, for 10 minutes, complete:
3 Narrow Grip Overhead Squats @ 4211

Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 3 reps
(pause for 2 seconds in the bottom position after each snatch balance)

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets):
High Hang Snatch x 3 reps @ 45-55%

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets):
High Hang Snatch + Hang Snatch @ 55-60%

Metcon
Time Trial
1 mile benchmark

Accessory Work
3×15 GHD sit ups

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