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05.02.17

2
May

05.02.17

Warm Up:
3 Sets:
10 Snatch Grip Behind-The-Neck Press
10 Snatch Grip Barbell Rows
10 Snatch Grip Romanian Deadlifts
First 2 sets with empty bar, then add light load for third set.

Mobility:
banded lat stretch x :30 each side
banded hp hinge stretch x :30 each side
deep squat progressions x 5-7 reps
wrist and ankle stretches
Snatch Day
5:00 EMOM
1 x snatch @70%

4:00 EMOM
1 x snatch@75%

3:00 EMOM
1 x snatch@80%

Then 2sets of 3 snatch pulls @85%

WOD:
8:00 AMRAP
10 DB snatch 50/35
20 each side walking lunges- no weight
30 DUs

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