Workout For Wed Mar 29, 2017

*Mobility, Please wait for coach to instruct*
1) Smash psoas 2) banded Pigeon Stretch 3) hollywoods

*Dynamic movements*
- 8 MBC + Wall Ball
- Bear Crawls
- 8 squats w/ toes on wall
- high knees
- 8 Scorpions

*Coaching/Instruction*
Back squat Progressions: Hips then knees engage, tight core, torso posititon, proper bailing

Total Weight

Back Squats:
2x5 @ 73%
3x4 @ 76%

Scale:
5x5 @ moderate/comfortable weight
Butterfly and kipping instruction
10 mins
Finish with 3 rounds of max L Hang

Not Scored

OHS
3-3-2-2-1
75-80-85-90-95% snatch
10 min alternating EMOM
2 High Hang squat Cleans @ 68-70%
5 Box Jumps @ max height
from a seated position
10 min Alternating EMOM
4 FRL 44-48% clean
5 Box Jumps @ max height
from a seated position
GHD Back Extensions
4x12