200605 - FYF!

QOTD - Weekend Plans?

WARM UP - 200m Run
Then… 3 Rounds
6 PVC Pass Thru Lunges
6 Lateral Hops
6 EB Muscle Clean & Press

MOBILIZE - Box Pigeon
Banded (adductor activation) Lunges

COACH PREP -
Demo/Perform 6 of each movement
then… ground to overhead…. prep “clean & jerks” AND “snatches”

WOD -
(A: Competitor) & (B: Performance)
HERO WOD - “Hoppy”
AMARAP 17:
21 Lateral Burpees
16 Box Jumps 24/20
8 Front Rack Forward Lunges 125/85
3 Ground to Overhead

(C: Fitness)
HERO WOD - “Hoppy”
AMARAP 17:
21 Lateral Stepping Burpees
16 Box Jumps 20/16 OR Box Step Ups
8 Front Rack Back Lunges 95/65
3 Ground to Overhead