Static shaping: Arch to hollow swing:4x8swings, re-set each swing-controlled,toes together and pointed, no break in knee, focus on opening shoulders and finding erectors and glute
Warm up: barbell prep
Strength De deadlift
Snatch grip deadlift:12×2
Accessory: Banded good mornings amrap 3mins
WOD
10×50 seconds min rounds;
3 hang cleans
Max hollow rocks/crunches in remaining time
Warm down
5 x pike roll backs to hamstrings stretch & holds (10 second holds)
lie on back and rotate broken legs side to side to loosen torso x10
