Max Effort Lower
Mobility: 5min
Dynamic Warm Up: 5min
Over the next week focus on expanding the dynamic warm up by adding new movements
Strength: 15min
Back Rack Lunge (20RM, L+R=2)
NOTES:
Take from rack. Athletes need to warm up by completing multiple reps. After warm up, if Athletes complete several reps and think they can complete 20 total reps, they need to stop, add weight and continue towards a 20RM.
WOD
“Howl-O-Scream”
4 Rounds
2 Rope Climbs
200m Sprint
8 Alt. DB Squat Snatches (60,35)
200m Sprint
**You must pass through the bottom of the OHS squat
2 Rope Climbs
200m Sprint
8 Alt. DB Squat Snatches (60,35)
200m Sprint
**You must pass through the bottom of the OHS squat
NOTES:
DB snatches are programmed to be heavy. Athlete must pass through the bottom of the OHS.
Rest 1:1