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05.31.17

31
May

05.31.17

Warm Up:
3 sets
7 behind the neck presses empty bar
:20 hollow hold
then…
3 sets of 3 reps- building load- dip drive https://www.youtube.com/watch?v=u2FIHSIhIhI&index=76&list=UUt9Dwc7NFFRuGaB3gJsBJQQ

Mobility:
Deep squat progressions x 6 reps
Ankle and wrist pulses x 10 reps
Waiter squats x 6 each side https://www.youtube.com/watch?v=GWjuBPrUQiI
Banded squats x 15
Banded hip bridges x 15

Skill: snatch push press + OHS
70% x 5 snatch push press + 1 OHS
3 sets of
75% x 5 snatch push press + 1 OHS

WOD:
10,9,8,7,6,5,4,3,2,1
power snatch 75/55
burpee over bar

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