150610

Wednesday- Gym Skills/Movement Warm Up + Speed Squat/Jumping + TnG Barbell 
3 sets warm up
10 sec Bridge Up Hold x 3 *focus on extending thoracic and shoulders as much as possible
10 light Band Pull aparts
50’ Bear Crawl **Put peanut LAX balls on low back and keep it there throughout the crawl. 1 sec pause during each step with hand/foot is off the ground
+
12 min EMOM
1st- 2 Fast Back Squats @ 80% **do not increase load
2nd- 2-3 max effort broad jumps

.8x450=  360

Best attempts were 8'9.5-10"

+
3 sets
AMRAP TnG Power Snatch @ 165#
rest 4 min b/w sets

11,12, 12. Got smoother each set. 

+
12 min EMOM
2 Power Clean & Jerks, 185# **don’t focus on speed, focus on keeping back tight and perfect position on the way down and catching clean and driving to the jerk and dropping under jerk good  **goal is staying unbroken

Complete. Felt more solid today.