TRIPLE AMRAP
AMRAP x 5
21-15-9
Power snatch (75/55)(55/45)
Pullups
***rest 5 minutes***
AMRAP x 5
21-15-9
Overhead squats (75/55)(55/45)
Toes to bar
***rest 5 minutes***
AMRAP x 5
21-15-9
Thrusters (75/55)(55/45)
Burpees
PUREFIT
AMRAP x 4
12-9-6
SlamBall
Pullups
***rest 2 minutes***
AMRAP x 4
12-9-6
Banded Overhead squats
K2E
***rest 2 minutes***
AMRAP x 4
12-9-6
KB/DB Thrusters
Burpees
Mobility WOD: Thoracic Spine Lacrosse Ball Smash - Lie on your back with lacrosse ball on high trapezius(next to spine where neck and torso meet). Place the plate or medicine ball on your chest if needed. Wrap arms around plate or ball. Place feet flat on the floor and bridge hips up. Bring same side arm into the overhead position with thumb pointed towards the floor.Spend about a minute smashing tissues with arm moving in and out of overhead position, reaching out the the side and doing shoulder shrugs. Then move lacrosse ball down an inch and repeat. Repeat whole sequence on the other side.
First Rib Mobilization- hold lacrosse ball on rack, keeping back flat lean forward to about 90 degrees of hip flexion, then place lacrosse ball in high trap near neck. Floss by moving arm up, back and out. Move lacrosse ball from base of neck to mid clavicular line. Smash until you find a sore or tight spot, then floss. Push the weight of your body into the lacrosse ball as you smash and floss. Variation - tennis ball on PVC pipe or lacrosse ball on rack while lying supine. This will help the overhead position,
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