GROUP WARMUP
2 sets –
5 external oblique opener variation: leg raise
5 T-Spine Opener
5 Overhead plate stretch 
5 Kang plate squats 
:20 frog stretch 
+ trainer led barbell warmup

BARBELL WORK
Every 2 minutes for 10 minutes 
2 Power snatch @ 50-70%

Rest 3:00

Every 2 minutes for 10 minutes 
2 Power clean @ 50-75%

UNILATERAL STRENGTH/GYMNASTIC WORK
Circuit 1: 
3 sets – 
4 each side one arm deadlift + 50ft suitcase carry (farmers handle or kettlebell)
6 Alternating kettlebell dead start row https://www.youtube.com/watch?v=YswaAJHZr2A

Circuit 2:
2 sets – 
2 High amplitude toes to bar
5 Ab wheel rollout 
:30 hollow hold
:20 Plank

Complete CharityWOD registrations due today! Review the information HERE and send in all necessary information.

Mindset Monday

Instead of hearing from me, I want to hear from you! What would you like me to address on the blog – anything from nutrition, mindset, recovery, sleep, etc.? Send questions and ideas to contact@verostrength.com and I will do my best to tackle these topics in the upcoming weeks.