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09.12.17

12
Sep

09.12.17

Warm Up:
2:00 rowing/running/biking
Two sets of:
Hollow Body Swings x 10 reps https://www.youtube.com/watch?v=A_8tpCRz8rM&index=19
Single Arm Circles x 10 forward/backward
Ring-Rows x 10 reps

Barbell Warm Up:
5 Good mornings
5 Back squats
5 Elbow rotations
5 Presses from behind the neck
5 Stiff-legged deadlifts
5 OHS

Skill: Snatch
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Behind the Neck in Receiving Position x 3 reps
start with an empty barbell and add light load

followed by . . .

Every minute, on the minute, for 3 minutes (3 sets):
Tall snatch x 2 reps
start with empty barbell and add light load

followed by . . .

Every 90 seconds, for 12 minutes (8 sets), complete:
High Hang Snatch + Mid Thigh Snatch @ 70% of 1-RM

WOD
In partners complete 8 rounds total
A- runs 400m
B- works on rounds of
10 power snatches 115/75
40 DUs- sub 10 attempts at DUs- NO singles

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