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07.06.18

6
Jul

07.06.18

Warm Up:
2 rounds:

2:00 bike or row
10 DB front racked lateral step ups

5 each side MB side toss to a partner

5 each side DB snatch

Mobility:

Ultimate ankle mobility: https://www.instagram.com/p/BijtvOaHrJS/?taken-by=marcusfilly
try these 4 exercises with 6-8 reps each side
– Weighted ball on knees for 1-2 mins
– Squat internal rotation with plantar flexion
– Cossack squat with ankle variation
– Standing ankle rotations

Banded shoulder warm up: – https://www.instagram.com/p/Bjskn7-hklm/?taken-by=squat_university

Skill: snatch pauses all at :02-:03 pause

Segmented Power Snatch https://www.catalystathletics.com/exercise/419/Segment-Power-Snatch/

3 sets of 2 reps @70-75%

Slow Pull Power Snatch https://www.catalystathletics.com/exercise/391/Slow-Pull-Snatch/
3 sets of 2 reps @70-75%

Halting Snatch Deadlift https://www.catalystathletics.com/exercise/186/Halting-Snatch-Deadlift/
3 sets of 2 reps @ 80-90%

WOD
12:00 AMRAP
3 power snatch 115/85
6 bar facing burpees
12 alternating pistol squats

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