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03.15.17

15
Mar

03.15.17

Warm Up:
2-3:00 row or bike
2 rounds of…
10 v-ups or tuck ups
10 snatch grip RDL empty bar
10 OHS empty bar

Mobility:
banded air squats x 15 reps
banded clam shells x 15 reps each side
banded pec stretch x :30 each side
banded hip flexor stretch x :30 each side
deep squat progressions x 5 reps

Skill: snatch
3 sets of 2 x muscle snatch with empty bar
then..

Every 2:00 for 10:00
snatch from 2″ below the knee + OHS
start at 55-60% and build load

then…
3 sets of 2 x snatch pulls @ 80-100%

WOD:
3 RFT
2 Muscle ups – sub 2 c2b pull + 2 ring dips per muscle up
6 Hang power snatch 135/95 or 95/65
9 Step ups with DB at sides 35/25#

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