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04.12.17

12
Apr

04.12.17

Warm Up:
500m row or bike
100 Jump Rope
50′ Bear Walk
50′ Inchworm
50′ Crab Walk

Mobility:
Wall slides x 5-6 reps
Shoulder open x :40
banded lat stretch x :30 each side

Primer:
muscle clean + tall clean x 3 sets of 3 reps
muscle snatch + push press behind neck x 3 sets of 3 reps

WOD:
10 snatch 155/105 or 135/95 or 95/65
15 clean & jerk
rest 3:00
10 snatch 135/95 or 105/75 or 75/55
15 clean & jerk
rest 3:00
10 snatch 115/75 or 75/45 or 45/35
15 clean & jerk

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