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02.09.17

9
Feb

02.09.17

Warm Up:
10 cals row or bike
20 sit ups
10 cals row or bike
20 air squats

Two sets of:
T-Spine Pulse on bench x 10 pulses
Psoas Pulse x 8-10 pulses per side
Deep Squat Progression x 5 reps
Wrist pulses x 10 reps

Skill: strict press
4:00 EMOM
2 reps every 1:00
Load: 55%, 60%, 65%, 70%
6:00 EMOM
1 rep every 1:30
Load: 75%, 80%, 85%, 90%

Primer #1:
Two sets of:
Snatch press from behind the neck x 2-3 reps @empty bar or 75/55
Rest 30-60 seconds

and then …

Two sets of:
Tall Snatch x 3 reps (work on mechanics) @ 75/55 or 95/65
Rest 30-60 seconds

Primer #2:
High hang snatch x 2 reps for 3 sets @ 65-70%
Hang snatch x 2 reps for 3 sets @ 75-80%
Snatch pulls x 2 reps for 3 sets @90-100+%

WOD:
10:00 EMOM
odd mins- 4 snatches (preferably squat snatch) 155/105 scaled 75% of 1RM
even mins- 7 OHS 155/105
*use one barbell with the same weight for both exercises

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