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07.13.17

13
Jul

07.13.17

Warm Up:
LaCrosse ball on traps x :30 each side
Foam roll quads, lats, thoracic x 3:00 total
then…
2 rounds
Row/bike :40
8 Pushups
8 AbMat Sit-Ups
8 PVC Overhead Squats

Mobility:
Band assisted upper anterior chain opener x 1:30 https://www.youtube.com/watch?v=JxPiBVJSqK4&index=10&
Band-Assisted Hip Flexor Stretch x 30 seconds per side
Deep squat progressions with barbell x 6 reps

Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats

Skill: snatch
3 sets of
2 snatch pulls + 2 power snatch + 2 OHS 60-65%
Then
3 sets of
1 snatch pull + 1 snatch + 1 OHS 70-75%
Then
3 sets of
1 snatch pull + 1 snatch 80-85%

WOD:
10:00 AMRAP
Barbell bent over rows x 15 reps. 95/65
Barbell roll outs x 6 reps
Bar burpees x 6 reps

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