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09.23.16

23
Sep

09.23.16

lifting

Warm Up: 2 rounds or 15:00
400m row
2 lengths lunge with a twist
10 x ankle pulses on rig
10x muscle snatch with empty bar
10x behind the neck press with empty bar

Skill: snatch
3 sets of 2 reps
hang snatch pull + hang squat snatch @65%

3 sets of 2 reps
hang snatch pull + hang squat snatch @70%

3 sets of 2 reps
snatch pull pause 1″ off the ground @100%

WOD:
10:00 EMOM
odd mins: 3x pausing OHS 95/65 – pause :05-:10 at bottom
even mins: 10 TTB

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