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06.29.17

29
Jun

06.29.17

Warm up:
400m light row or bike
3 x kip/cadence complex (2 kip swings + 2 tuck ups + 2 TTB with straight legs)

300m moderate row or bike
2rounds of 3strict pull ups + 5 slow PVC ohs

Mobility:
Band face pulls x 15
Banded push downs x 15
Deep squat progressions x 10

Primer:
6:00 EMOM
Min 1- Racked barbell inverted rows x 8-10 reps
Min 2- Air chair swings x 6-8 reps
Min 3- Get ups- roll to the feet and stand x 6-8 reps

Barbell warm up
5 good mornings
5 back squats
5 elbow rotations
5 snatch grip press from behind the neck
5 snatch grip stiff-legged DL
5 OHS

 

WOD: 3 rounds
3:00 work. 2:00 rest.
Round one
8 TTB
8 power snatches 115/75
Round two
10 TTB
10 power snatches 95/65
Round three
12 TTB
12 power snatches 75/55

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