3.17.21

Energy: 7

Soreness: 5 – traps/shoulders

Sleep: 7hr 20min + Sleep Quality: 5

Motivation: 6

Training Quality: 7

AM
Crossover Symmetry Activation protocol
+
EMOM 12 min:
1- 6 BBJO 20″”
2- 8-10 box jump overs 20″
3- 8 thrusters @ 65#
4- Rest

^ great, did 10 on the bjo each round. Did for 16min (1 extra round)
+
For time:
12-10-8-6-4
Alt DB Snatch @ 35#
Cal row

= 4:52
+
10 min easy bike
+
A1. 40 sec thread the needle stretch ea x 3, rest as needed
A2. 40 sec loaded compression stretch x 3, rest as needed
+
A1. 30 sec elevated cat stretch x 3, rest as needed
A2. 60 sec frog pose x 3, rest as needed
A3. 10 alt bird-dogs x 3, rest as needed