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02.03.17

4
Feb

02.03.17

Warm Up:
500m row
2 lengths walking lunges
1 length broad jumps
1 length leg swings
2 lengths shuffle

Barbell Warm Up: empty bar then 95/65
5 reps of each:
Snatch press
Snatch grip (behind the neck) back squat
Snatch push press
Mid-hang muscle snatch
OHS

Skill: OHS
5 sets of 4 reps- working from your 1 RM snatch weight
1- 65%
2- 70%
3- 75%
4- 80%
5- 85%

WOD:
8:00 AMRAP
Hang snatch 95/65
Bar muscle up- sub c2b pull ups
3 bar mu
3 hang snatch
3 bar mu
6 hang snatch
3 bar mu
9 hang snatch
5 bar mu
12 hang snatch
5 bar mu
15 hang snatch
5 bar mu
18 hang snatch
if you make it this far, bar muscle ups are 7 and then add 3 reps to the snatches each time

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