MOB: Full body mobility
WU: 6 KB snatch (alt/arms.) 6 KB Goblet lunges (alt/legs)
R: KB snatch. KB Goblet Lunge.
S: Back Squat. 20 minutes to a 5RM.
C: 30-20-10 reps for time of:
KB snatch (alternating arms) 53/35
KB goblet lunge (alternating legs) 53/35
THIS WORKOUT HAS AN 8:00 CAP.
LI: Weight of choice. Subs of choice.
PWMOB: Lax ball in C/S/B/G/Forearms. Hip flexors on wall. Stretch hamstrings. Rollout quads.
S: 5 rounds of 10 KB/DB squats at a heavy weight. Rest 2:30.
5 RFT of:
6 sit to stands
6 4-count flutter kicks