A. Back Squat 3 x 8
B. Ascend for 12 min:
3 Thrusters 40/30kg
3 Bar Facing Burpees
6 Thrusters
6 Bar Facing Burpees
9 Thrusters
9 Bar Facing Burpees
etc.
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WOD: Saturday
Note: 8am session is Mobility 101- 7 GREEN LIGHTS!!Test your range of motion through the 7 Key Positions (Have you got 7 GREEN LIGHTS and full functionality or have you got RED lights that are limiting you?Identify any restrictions and leave with a plan for improvement. If you have any niggles or movement restrictions aim to prioritize this session. 20 – 2 reps for time:Dumbbell Snatch 22.5/15kgPush-ups*Complete 5 x 15m Shuttle runs between sets.*Rep scheme 20-18-16-14-12-10-8-6-4-2