"Ground 2 Overhead"

motivational23.jpg

Warm Up (EMOM for 10 Minutes OR 5 Rounds):

  • Minute 1:  200m Run
  • Minute 2:  7 Burpees

Strength (5RM):

  • Strict Press
    * Take 10 minutes to find your Shoulder Press 5RM *
    * Take between 5-7 sets *

Skill (5-10 Minutes):

Work on your Ground 2 Overhead or DB Snatch.  If you're uncomfortable with G2O use DB Snatch in the workout.

Met-Con (Every 2 Minutes for 10 Minutes OR 5 Rounds):

  • 6 Ground 2 Overhead (115/95/65/45)
  • 12 Ball Slams (50/30/20)
  • 18 Step Ups (24/20)
    * Scale G2O to DB Snatch *
    * 6 DB Snatch each side *

Mobility (NFT):

  • Banded Shoulder Distraction
  • Smash Shoulder with Ball
  • Pigeon Pose
  • Couch Stretch
  • Foam Roll