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04.03.17

3
Apr

04.03.17

Warm Up:
2:00 run/row/bike/jump
10 single arm KB swings
10 single arm KB push press
10 single leg RDL with KB
Mobility:
Two sets of:
Wall Slides x 5-6 reps
Shoulder Opener x 30-45 seconds
Y’s, T’s & W’s x 10 reps- Laying in a prone position raise the arms in a Y position, T position and W position. Set the shoulders and pull the scaps back and down during all 3 positions. Thumbs pointing up.

and then . . .

One set of:
Inchworm + Scap Push-Up + Press-Up x 4 reps

Skill: snatch
9:00 EMOM
0-3:00 1x 70%
4:00-6:00 1x 75%
7:00-9:00 1x 80%

Then…
Snatch pulls
3x 105%
3x 110%
3x 115%

WOD:
6:00 AMRAP
Push press x 10 95/65
TTB x 10
DUs x 20 or 5-7 attempts

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