022822

Today we're going to squat then choose between OLY or body building and then finish with a metcon.

Warm Up
3 Rounds
10 Reverse Nordic Curls
0:10 Knees over toe Pulse Lunge (each side)
15 Clams from the bridge

A. Back Squat
Build to a 10RM, then 2x10 @ 90%

B1. Functional Bodybuilding
5 Rounds (Building to a heavy load)
10 Deadlifts
10 Cossack Squats

5 Rounds
10 KB/ DL RDLs
10 Cyclist Squats (all the way down, 1/3 up. all the way down. all the way up)

B2. Weightlifting
5 Rounds to Build to a Heavy load
2 Snatch Push Press
1 Pause Overhead Squat (3 sec in the bottom)
1 Overhead Squat

SCALED
5 Rounds
2 Snatch Push Press
1 Pause OHS Attempt (3 sec at your lowest point while maintaining body position)

*The focus is to work on the mobility need to master these movements. Said mobility will keep your joints healthy and prevent injury.  If you dislike these movements it may be because your mobility is limited. Let's work on it!

C. Metcon (Reps)
5 Rounds
1 min - 5 Power Cleans (185/125) (Rx+ 225/155)
1 min - *Max Reps (0:30 WBs (20/14) / 0:30 wtd hollow rocks (15/10)
1 min - REST

*Scoring reps