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07.18.17 Heavy Snatch Day

18
Jul

07.18.17 Heavy Snatch Day

Warm Up:
Two sets of:
Foam roll thoracic spine x 1:00
Prone PVC Pipe Pass Thrus x 8-10 reps

and then . . .

Two sets of:
30 Second Side Plank (left)
30 Second Shoulder circles in the plank position
30 Second Side Plank (right)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Kettlebell Windmill x 5 reps each side – two hands on the KB as you swing it around your waist
Rest as needed

Barbell Complex
Snatch Grip RDL x 3 reps
Snatch Pull x 3 reps
Muscle Snatch x 3 reps
Behind the Neck Press x 3 reps
Overhead Squat x 3 reps
Snatch Balance x 3 reps
High Hang Snatch x 3 reps
Hang Snatch x 3 reps
Snatch x 3 reps

*To be performed with an empty barbell

Skill: 20:00 to find your today’s heavy (1RM) snatch

WOD
3 RFT
10 Deadlifts 185/135
10 Ring rows
100m run – pylons and back

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