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04.06.18

6
Apr

04.06.18

Warm Up
400m bike or row

One set of:
Banded Monster Walks x 10 steps forward and backward
Banded Lateral Walks x 10 steps each direction

Upper Body Warm-Up Series x 10 reps each

2 set of 15 reps each side with lighter KB weight so you can balance

Half Kneeling bottoms up kettle bell press   https://www.instagram.com/p/BgymK3KjP3v/?taken-by=functional.bodybuilding

Snatch Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch-Grip Strict Presses
5 Snatch-Grip Stiff Legged Deadlifts
5 Overhead Squats

Skill: snatch complex

3 sets of 5 reps of the complex

1 power snatch + 1 OHS + 1 squat snatch

set 1 @ 65% for 5 reps of the complex- rest in between reps

set 2 @ 70% for 5 reps of the complex

set 3 @75% for 5 reps of the complex

WOD

16:00 OTM

min 1: 15 SDLHP 75/55

min 2: 15 wall balls to 10′ target 20/14

min 3: max cals row

min 4: rest

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