231117

Good evening Root Down…tough workout today! Snatches and overhead squats are very comprehensive movements that increase mobility and power.

Reminder: Root Down will now be hosting open gym class on Saturday’s from 10 to noon. From 10-11 will be a workout. Do the Saturday workout, or, do a workout you missed throughout the week. From 11-12, athlete can work on a skill (pull-ups, double-unders, Olympic lifts, etc.) or participate in a lead mobility session.

231117

Warmup

- 10 Air Squats

- 10 Push-ups

- 10 Empty Barbell Good Mornings

- 10 Box Step-ups

- 10 Empty Barbell Deadlifts

MetCon

Partner MetCon Friday

“Kitchen Sink”

Partners share work any way. Movements can be done in any order.

For Time

- 50 Deadlifts (75/55)

- 50 Power Cleans (Barbell)

- 1000M Row

- 50 Box Steps-ups (24/20)

- 50 Wall Balls (24/20)

- 50 Double Unders/100 Singles

- 50 American KB Swings

- 50 Goblet Squats

- 100 Mountain Climbers

- 50 Shoulder to Overhead (Barbell)

Score will be time in MetCon. See you tomorrow. DOWORK!

Mobility

- Racked barbell tricep smash (roll tricep along collar)

- Alternate Cobra/Child’s Pose (2:00)

- Hamstring/Calf Rollout