Posted on Apr 30, 2014

Flexibility/Movement prep

A1. Static seated shoulder flexion x5 reps+5 seconds hold on each rep*

*Seated upright/back flat with legs crossed, bar/broomstick held overhead, tilt forward and move hands behind head.

A2. Stiff leg windmill x5 reps each side*

*Start standing keeping DB/KB over working shoulder entire time, reach other arm down and through straight legs letting shoulder move through internal and external rotation. Very light.

A3. Empty BB OHS x3 @5551*

*Move slow and pause and correct position when needed.


Amazing yoga


A. Snatch balance+OHS

– Work on technique or build to a challenging weight for 1+1 in 10 minutes

Met-con (Aerobic)


A. AMRAP in 12 minutes

15 Burpees

15 KBS (24/16kg)

Perform @80-90% aerobic pace, avoid redlining and keep moving.

Cool down

Coaches choice (5-7 minutes)

Post scores to beyond the whiteboard.