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05.24.17

24
May

05.24.17

Warm Up
10:00 running clock, steady pace, empty bar
Shuttle run x 4 lengths (50m down, 50m back twice)
5 muscle snatch
5 behind the neck presses
5 OHS

Mobility:
banded lat stretch x :30 each side
deep squat progressions x 6 reps
wall slides x 10 reps
band assisted perfect stretch x :30 each side

Skill: snatch
4 sets all at 70%
1 x snatch pull
1 x hang snatch (at knee) pull
2 x hang snatch

WOD:
3 Rounds, Rest 1:00 in between each round, Record times for each round
20 Wall balls 20/14
2 Rope climbs
15 Wall balls 20/14
4 Bar muscle ups- scale to 4 C2B pull ups + 4 ring dips

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