Thank goodness it’s friday 

 

Warm up 

• 6 inch worms with shoulder openers 
• 20 sec wall angles in a squat position 
• 30 sec side plank holds
• 10 ps single leg sits to a box, which is below parallel …barely touching it each time 
• release and stretch shoulders 

 

STRENGTH

Overhead Squat 5-5-5-5-5 or Front if O/H bothers your shoulders ….. Do a push set for your last set to see if your training to your true potential.  If you can push more that an extra 2 out your not !! 

or 

Hang snatch 5 5 5 5 5  55-65%  ….. Do a push set for your last set 

WOD

“Nasty “
3 rounds for time : 

7 Ring muscle Ups (scale 12 ring Dips or burpee pull-ups )
30 Alternating Pistols (Scale 50 Air Squats )
10 Hang Power Snatches (115/80) Deloading 

 

Assessories

• 10 ps alternating bicep curls
• 10 standing tricep kick backs …. similar position to a bent over row
• 10 anterior deltoid shoulders raises.  shoulder stay in sockets