Saturday 12/7/19

Warm up:
Jog 200m (easy)
10 pass throughs
2 squat stretch with OH reach
10 pass throughs in 1/2 squat
2 squat stretch with OH reach
10 pass throughs in full squat
2 squat stretch with OH reach
10 sec pause OH squat

Strength: Tempo OH Squats
5 x 2 @ 5:5:5:5
*start light, build as able

WOD: 12 min AMRAP
10 DB snatches (50/35)
10 DB box step ups (50/35lb, 24/20in)
200m run

Accessory:
3 Rounds
Moster walk 25 ft foward, 25 foot reverse
30 sec Prying squat (elbows pressing knees out)
30 sec Straddle sit

Notes: Athletes unable to OH squat due to injury may use front squat
or other appropriate scale. Those with mobility limitations should
decrease load 1st and ROM 2nd to allow for BEST POSSIBLE form. May
hold any way for DB box step up