Warm up: 200 m run, 50 m lateral shuffle R, 50 m lateral shuffle L, 50 m high knees, 50 m butt kicks, 10 jump s quats, 10 spiderman lunges, 10 pass thrus, 10 alt hs kick ups; hip mobility
Skill Focus: Back Squat
1-2 warm up sets
Back Squat
10/50%,
5/60%
4/70%
4 x 4/80% 1 rm
Rest appropriately between the 4 x 4 sets
WOD:
7 kb/db snatch right 50-55#/35#
7 snatch L
7 t2b
7 RFT
Post time for score
Congratulations and a big Shout Out to Robbie H for his stellar performance this past weekend at the Tri Fitness Challenge at St Pete beach.
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Up & Over
and on to a Top 5 O Course finish along with 6th place in Fitness Skills. Way to go Robbie!
