Monday Group Strength and Conditioning

WOD 1 = GB side lever preparatory element 4
-10 GHD arch up*
-30 s each side Standing Weighted Oblique Stretch**
Keep movements smooth. It is fine if they are slow
WOD 2 =
Snatch Squat Press
(Demo ) –
6 sets of 2 reps by feel
-any sets with the bar count as sets; stick with bar only if needed, even just PVC
-elevate heels as needed and use progression through sets/weeks
-find “relaxed,” quality overhead position and hold 3 seconds/rep
-Overhead med ball stretch (Demo ) before each set (ENSURE elbows are locked; use banded elbows as needed; hold 30 seconds once in position)
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