Dynamic Range of Motion
Hollow/Arch on Bar
Rollovers
Spidey Lunges

Barbell Skill (20 Minutes)
CrossFit
4X5 Pause Front Squats @ heaviest possible – try to add to last week’s number (STRICT 3 second pause in the bottom at absolute bottom depth – NO BOUNCE) – rest 90 seconds

Strength & Conditioning
Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

Conditioning (Local Muscular Endurance Development/Speed Work)
CrossFit
EMOM ALAP 10
3/2 Unbroken Muscle Ups
3 Touch & Go Power Snatches 60Kg/40Kg
-straight into-
AMRAP 5
30 Double Unders
10 Burpees

Strength & Conditioning
EMOM ALAP 10
5 Ring Hand Kettlebell Snatches
5 Left Hand Kettlebell Snatches
-straight into-
AMRAP 5
30 Single Unders
8 Burpees

Compare to April 1st

Midline Skill (10 Minutes)
Take 10 Minutes to work up to a heavy Turkish Get Up each arm.

 

How To Undo The Damage of Sitting – Brett & Kate McKay