061013



 

BUY IN
Row 500 meters
Hip and Shoulder Mobility

10 PVC Snatch Balance
3x5 Snatch Balance @60% of Squat Snatch PR
3x5 Snatch Balance @70% of Squat Snatch PR

WOD 1
Bottom to Bottom Tabata Squats
8 sets of air squats.

20 seconds of work (max air squats) followed by 10 seconds of rest until all 8 sets are completed.  The 10 seconds of rest should be spent in the bottom of the air squat position.


WOD 2
Shoulder Press @75% of 1rm
5-5-5-5-5
Rest as needed.


CASH OUT
30 Strict Pullups

MOBILITY

This week let's take some time to work on our squat position some more but add some shoulder work to our mobility time. Here are 4 different stretches you can do this week to improve the depth of your squat or your position with a barbell overhead. 2 minutes on each. Do at least 1 per day this week. Even if you did all 4 it's only a total of 8 minutes added to your time at the gym.