Movement Prep

Before the conditioning piece there will be a quick movement prep section. This is meant as just that. Often times it takes a while for your body to warm up to a specific movement and this might not happen until you are well into your conditioning piece. Or you just need some additional practice with the movement before the time component gets added in. So use this movement prep as an opportunity to “grease the groove”, build to a weight that is challenging but do not worry about how heavy you are going. Instead focus on positions and the integrity of the movement. 

11/23/16
Alternating EMOM 10
Even: 5 Back Rack Lunges
Odd: 5 Back Squats

Movement Prep
For 10 Minutes practice the following complex, building to a weight that transfers over to the workout well
1 High Hang Snatch
1 Hang Snatch
1 Full Snatch

20 minute time cap
12-7-5
Snatches (115/80)
Toes to Bar
immediately followed by:
40 Thrusters (95/65)
40 Pull-Ups

Performance Team
Alternating EMOM 10
Even: 5 Back Rack Lunges
Odd: 5 Back Squats

Movement Prep
For 10 Minutes practice the following complex, building to a weight that transfers over to the workout well
1 High Hang Snatch
1 Hang Snatch
1 Full Snatch

20 minute time cap
12-7-5
Snatches (185/120)
Bar Muscle Ups
immediately followed by:
40 Thrusters (95/65)
40 Pull-Ups

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