Nov 2, 2016

Thursday 2016.11.03



Warm-up:
- Row 500m
- Dynamic Stretching
- 5-7 minutes individual mobility work as needed (thoracic, hip, shoulder, ankle)
- 5 mins Burgener warmup (PVC/empty bar) and light power snatch

WOD:
- Snatch - 2-2-2-2-2
- Snatch Pull - 3-3-3
- Snatch Deadlift - 3-3-3

Cool Down:
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed

Post loads and results to 
comments.

Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!