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04.21.17

21
Apr

04.21.17

Warm Up:
400m jog
10 hollow rocks
5 muscle snatch + 5 OHS empty bar
10 tuck ups on rig (knees to chest)
5 press behind the neck + 5 OHS empty bar

Mobility:
band assisted perfect stretch x :40 each side
T-spine pulses on foam roller x 10
deep squat progressions x 5
banded clam shells x 10 each side
banded straight leg raises x 10 each side

Skill: complete the complex- 5 sets to build load- start at 60-65% 1RM snatch
hang snatch
snatch
OHS x 2

WOD:
3 RFT
Hang power snatch x 10 115/75 or 95/65
Row 300m
Hang power snatch x 5 115/75 or 95/65
Run 400m

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