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03.05.18

5
Mar

03.05.18

Warm Up
400m row or bike
2 lengths spiderman lunges + reach
1 length bear walk
1 length crab walk

then…
2 sets – 8reps each
pike push ups from a box or floor
get ups
glute bridges with feet on a box
RDL single leg with KB

Mobility:

Banded hamstring floss x :30 each side
Frog pose x 1:00
Banded good mornings x 20 reps
Air chair swings x 5 reps

Skill:
Four sets of:
3 Deadlifts to the knee + Deadlift + 3 Dimmelshttps://www.youtube.com/watch?v=aFXKOHRNJVE
Rest as needed
Build in weight. Start at 55-60% 1 RM DL

Snatch Warm Up
Perform 5 reps of the following with an empty bar
snatch grip RDLs
snatch high pulls
muscle snatch
OHS
snatch grip push press
snatch balance
hang power snatch
snatch below knees

WOD

12-9-6 hang squat snatch or scale to hang power snatch 125/85 115/75 95/65

6-4-2 bar muscle up or scale to C2B pull ups/ ring rows

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