WARM UP
5 x :30 wall facing squat therapy
3 rounds:
10 PVC pass throughs
10 PVC overhead squats
10 straight leg hollow rocks
SKILL
EMOTM 10:00:
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10 perfect ring swings
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:10 low dip support
*Focus on body positioning during both drills. Ring swing should be long and tight with armpits connected to ears. Low dip support should be below parallel and challenging athlete’s control at end range of motion.
WORKOUT OF THE DAY
EMOTM 20:00:
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2 snatches
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20 hanging shoulder taps
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4 thrusters
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20 GHD or abmat situp
RX: (135/95)
55+: (115/75)
Lv2: (185/125)
*Stimulus should be heavy. Score total reps completed.