5/10/14

DAILY PROGRAM

Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers

Mobility
Shoulder Mash - 1min/side
Front Rack Band Stretch - 1min/side
Athlete Choice - 2min

Skill/Strength
EMOM for 10min
1 Clean and Jerk

WOD
"Amanda"
9-7-5
MU
Squat Snatch (135/95)


ATHLETE TRACK

Metcon
Off

Skill/Strength
Strict Press 10x3 @ 85% + 10lbs.

Accessory
5 Rounds
Max Effort Handstand Holds
20 GHD Sit-ups