WOD 1 = GB side lever preparatory element 4
5R
-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 https://www.youtube.com/watch?v=ubcmirSQoKI ) –
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 https://www.youtube.com/watch?v=V97Z9YPUn3Q ) before each set (ENSURE elbows are locked; use banded elbows as needed; hold 30 seconds once in position)