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06.20.17

20
Jun

06.20.17

Warm Up:
300m slow row then…

3 Rounds:
5 Pushups, 7 Sit-Ups, 9 banded Good Mornings
then…
10 Slow Pausing Air Squats, into…
1 x 20 second Samson Stretch each side

Mobility:
Band-Distracted Pec Stretch x 45 seconds per side
Banded Monster Walks x 16 reps forward/backward
Banded Lateral Walks x 16 reps each direction
Deep squat progressions with barbell x 6 reps

Barbell warm up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Presses (behind the neck)
5 Snatch Grip Stiff-Legged Deadlifts
5 OHS

Skill: snatch complex
Snatch pull + squat snatch + OHS
5 sets at 75% 1 RM
then..
4-Stop Halting Snatch Deadlift @ 110% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, high hang)

WOD
Double Unders x 100/50/25
Power snatch x 21/15/9 95/65 or 75/55
Bar muscle up x 9/6/3
*sub ring dips for muscle ups
*singles x 2 for DUs

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