SELF MYOFASCIAL RELEASE: Lax Ball to Shoulders, 5 minutes. Use floor and rotate arm.
MOBILITY: Partner Assisted Thoracic Extension, 1 minute.
POSTURE AND STABILITY: Handstand Hold, 1 minute.
DYNAMIC WARM-UP: Skill Work with the Turkish Get Up
STRENGTH: Back Squat, up to a peak of 3.
METCON: 8 minutes of: 1 minute of Strict Knees to Elbows alternated with 1 minute of Turkish Get Up (1.5/1). This is for form, not for time. If you’d like an added challenge, you may choose a more challenging Turkish Get Up implement.
OLYMPIC LIFTING with Jim at HIGH NOON:
Power Snatch and Back Squat
GYMNASTICS with Sammy at 730pm: