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06.20.18 ‘Grace-a-bel’

20
Jun

06.20.18 ‘Grace-a-bel’

Warm UP:
2 rounds:

2:00 bike or row
10 KB front racked lateral step ups
5 each side MB side toss to a partner
5 each side DB snatch

Primer:
https://www.instagram.com/p/Bj9-O7WHXsj/?taken-by=marcusfilly   (last 3 exercises on this video)

– L-Sit Shoot Throughs on Parallette
– Quadruped banded hip extensions
– Glute Bridge V Walk Outs

Barbell Warm up
5 Good mornings
5 Back squats
5 Behind the neck presses
5 Stiff legged deadlifts
5 OHS

then… with empty bar or light weight
3 clean pulls
3 muscle cleans
3 push press
3 snatch pulls
3 muscle snatch
3 tall snatch

WOD
Grace-a-bel
30 reps total (15 of each)
alternate 1 rep clean & jerk and 1 rep snatch
95/65
Rest 5:00
5 sets of 4 reps sumo deadlift @ 70% 1RM DL

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