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09.29.17

29
Sep

09.29.17

Warm Up:
1:00 jump rope
10 x reverse lunges with single arm KB hold in front rack
:30 jumping jacks + :30 mtn. climbers
10 x seated KB strict press
then…
15 Glute Bridges
10 Banded Pull-Aparts Horizontal
15 Banded Tricep Push Downs- light band tied to rig. Use both hands on band and pull down. Keep elbows tight to body. Use lats and triceps on the pull down.
10 Banded Pull-Aparts Overhead
15 Glute Bridges

Skill:
3:00 EMOM @ 55-60% 1RM for snatch
3 reps snatch push press (behind the neck) + 1 rep snatch balance
then…
Every 1:30, for 9:00 (6 sets), complete:
Mid Thigh Snatch + Snatch from 2″ below the knee @ 70-75%

WOD
21:00 EMOM
Every 3:00 complete a round of
2 ring muscle ups- sub 2 ring dips + 2 pull ups
5 squat snatch 135/95 115/75 95/65
7 burpees

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