Wednesday, October 22 | RAW School of FitnessRAW School of Fitness

Wednesday, October 22

Wednesday, October 22

WU:

4 x 200 Row
rest 2 min between efforts, all out sprint, damper setting high

MOB:

Shoulder Sleeper Stretch
Weighted butterfly groin stretch (2 min +)
Pigeon Pose (2 min/side)

STRENGTH:

Squat Snatch
5 x 2 : ~ 80% of 1RM
Warm up this lift and only add weight is you are successfully catching the snacth in the bottom of the squat. If it runs into a power snatch back off the weight.

WOD:

Spazz
21-15-9
Power Cleans (105/75)
Barbell Push Ups

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