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01.12.18 Open 14.1

12
Jan

01.12.18 Open 14.1

Warm Up:
300m row or run
5 broad jumps
10 skaters
10 PVC platter squats
10 PVC pass thrus at the bottom of the squat
1:00 foam roll thoracic spine

Two sets of:
Incline T Raises x 10 reps (face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps (face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps (face down, raising straight arms in front)

Mini- bands
1:00 dead bug hold- band around knees and around the elbows
:30 clam shell hold each side
:30 fire hydrant hold each side

Barbell warm up for snatches
5 reps each with empty bar, then 3 reps each with light load

Snatch grip RDL
Snatch pull below the knee
muscle snatch
OHS
snatch press from behind the neck
tall snatch
hang power snatch
snatch below the knee

WOD
Open 14.1
10:00 AMRAP
30 DUs or 60 singles
15 power snatch 75/55 or 65/45

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