Monthly Challenge
During September the goal is simply to sleep more. And we
want to do this by:
1, Increase time in bed
2, Having the same sleep time and wake up time
3, Controlling our Caffeine Intake
4, Having a wind down routine
Pre WOD:
Snatch
A, EMOM 5 min:
1 Muscle Snatch+1 High Hang Power Snatch+1 Overhead Squat+1 Snatch Balance
B, E30sec for 12 min:
1 Tempo Squat Snatch 60%
Tempo: 3 sec from floor to top of knee
WOD:
A, Deadlift 3 set*5-5-ME 75%
B, Partneramrap 16 min:
12/9 Cal Erg
5 DB Power Cleans 2*22.5/15 kg (50/35 lbs)
30 meter Farmers Carry 2*22.5/15 kg (50/35 lbs)
* Split: Every other round
Post WOD:
Shoulder Health
1-3 Rounds for quality:
12/12 Seated SA DB External Rotation
15/15 Banded Internal Roation
30/30 sec Lat Stretch
30-60 sec Passive Supinated Hang
