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05.10.17

10
May

05.10.17

Warm up:
Musical bear walk
Set up a line of MBs (1 less then the number of people) in the middle of the gym. Each person needs to bear walk around the line of MBs while music is playing. When the music stops, you need to sit on a MB. The person out needs to hold a plank while the music is playing for the next round. Rest when music stops. Play continues until one person is left.

Mobility:
2 rounds
MB hamstring curls x 5 reps
Keeping the mid line braced, drive the hips up toward the ceiling by engaging the glutes and hamstrings. From here, extend the feet out and then roll them back to the start position while maintaining contact with the medicine ball.
Back extensions x 10 reps
Band pull aparts x 15 reps
Snatch Warm Up:
2 sets of 5 reps each with empty barbell
1 set of 3 reps each with light weight not exceeding 95/65
1. snatch grip RDL
2. snatch pull below the knee
3. muscle snatch
4. OHS
5. snatch press
6. drop snatch
7. hang power snatch
8. snatch below the knee

WOD:
AMRAP 4:00
18 power snatch 95/65 or 75/55
18 burpee pull ups
rest 4:00
AMRAP 4:00
15 power snatch 115/75 or 95/65
15 burpee pull ups
rest 4:00
AMRAP 4:00
12 power snatch 135/95 or 115/75
12 burpee pull ups

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