Friday, February 14

Being deeply loved by someone gives you strength, while loving someone deeply gives you courage.

Lao Tzu

Warm-up

2 rounds, not for time, of:

2 minutes of rowing, biking or jogging

30 seconds of lateral banded steps

10 hip & back extensions

1 x snatch warm-up with empty bar (45/35)

Strength/Skill (NTE 20 min)

4 RFQ:

Single Leg Dumbbell Deadlift x12

L-Sit: Accumulate :40

Broad Jump x 5

Movement Demos

• Single Leg Dumbbell Deadlift

WOD

1 Squat Snatch, pick load

Every 1 min for 20 mins.

Goals

Super Fitness Robot load: 

Hitting a heavy single at 90% 1RM or higher

More Likely load: 

Hitting a heavy single at 80% 1RM or higher

Cool Down

Trap stretch with lacrosse ball

1-2 minutes per side

Glute Stretch

Hold 1-2 minutes per side.

• Trap stretch with lacrosse ball

• Glute Stretch