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02.15.17

15
Feb

02.15.17

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Warm Up:
2:00 bike, row, run or jump
then..
2 sets of
Thoracic rotations x 5 each side
Banded clam shells x 10 reps each side
Banded pec stretch x :30 each side
Wrist pulses x 10 reps
Deep squat progressions x 5 reps

Skill: Snatch

Snatch Push Press 7:00
5 sets of 5 reps @ 70% of Snatch

Snatch Segment Deadlift 7:00
3 sets of 3 reps @ 80%
pause at 1″ off floor and at the knee

7:00 EMOM
1 rep snatch every 1:00
build load

WOD:
4 RFT
5 power snatch 135/95
15 wall balls 20/14
30 DUs or x 2 singles

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