Wednesday Oct 11th

Wednesday Oct 11th

Movement:
x 3
90/90 hip mobility complex x 5 forward fold x 5 leg lifts x 5 rotations.
Shrimp Squats x 6 e.s (Beg or Intermediate version, use plate if needed to make contact with ground)
WTD Seated Straddle pancake x 60Sec

5 Minutes empty bar warming up Snatch

Strength:
Every 2 min for 16 min
Squat Snatch + Overhead Squat

Conditioning:
EMOM for 18 min:
min 1: 12/9 cal row/bike/ski
min 2: 10x10m shuttle runs