SATURDAY 12-12-15

Warm-up:15min

  • Animal Flow Dynamic Warm-up

Ape wrist & hip stretch 10ea
Ape Reach 10ea
Ape Flexion Chain 10ea
Twisting Hip Stretch 10ea (or advanced)
Loaded Beast Stretch 10ea
Crab Reach 10ea
Scorpion Reach 10ea

  • Plate Warm-up

with a 10-35# bumper:
20 Trunk rotations
20 Golf Swings
20 Rainbows (hip to hip)
15 OH Press
15 Triceps extension
8ea Halo
15 Good mornings
15 Front Squats
10 Overhead Squats

Weightlifting:30min

  • Form: Hang Power Snatch+Overhead Squat (5x2+2)

  • C / I: Hang Snatch + Snatch Balance (5x2+2)

Metcon

  • Tabata Push-up (AMRAP - Reps)

Note all rounds record low round