Friday – 060713

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Kelly Starrett teaches you the best way to mobilize for pooping in your living room.  But seriously, Will has been doing this every night for the past two weeks and has noticed a huge difference in squat mobility.

Warm-up
10 minute EMOM:
Every odd minute, perform 5 split jerks (135/93)
Every even minute, perform as many sets of 3 unbroken strict ring pull-ups as possible.

The split jerks should feel light, this is pure technique work. Focus on speed, foot work, and recovery.
The rings should touch your chest on the ring pull-ups. If you can’t do strict ring pull-ups, you can kip. If you can’t do that, you will do ring rows but at a very high difficulty. You may do band pull-ups if you were not here on Tuesday.

Workout of the Day
3 Rounds for time
10 Power Snatches (135/95)
15 Box Jumps (30/24)

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