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06.26.17

26
Jun

06.26.17

Warm Up:
2:00 row or run
10 wall facing squats
10 hollow rocks + :20 hollow hold
8 spiderman stretch + reach
4 deep squat progressions with barbell

Mobility:
banded air squats x 15
banded clam shells x 10 each side
monster walks x 15
lateral walks x 15

Primer: Bulgarian split squats
4 sets of 15 reps each leg at the same weight as 6/7/17

 

Skill: 3 position snatch -all these should be squat snatch working at 65-75% 1RM
Every 90 seconds for 9:00
1x snatch from the power position (high hang)
1x snatch from the knee (hang)
1x snatch from the floor

WOD:
8:00 AMRAP
DB power cleans x 8 50/35#
DB push press x 8
Box jumps x 8

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