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10.10.17

10
Oct

10.10.17

Warm Up
200m row or bike
spiderman lunges x 5 reps each side
inchworms x 5 reps
seated low banded rows x 20 reps – attach a band to the rig at chest height. Pull the band to your chest, like rowing, keeping the shoulders down. Slowly return to extension.
then…

Barbell bent over rows in snatch grip x 10 reps
Muscle snatch from mid-thigh x 5 reps
OHS x 5 reps

Mobility:
2:00 hold in squat position up against the wall. Back is flat on the ground. Butt is as close to the wall as possible. Use hands to push knees apart.
1:00 hold banded lat stretch each side

Snatch Warm Up:
1. Squatting quad snatch- hold the squat position with the bar across the quads. Weight back towards heels. Soft arms. Center of gravity mid-foot. Hold 10 seconds
2. Stand up in overhead position and hold 10 seconds-like the bar is 300#
3. Hold the bottom of the OHS for 10 seconds
4. Power snatch- pause at the catch and ride down in the squat. Hold for 3 seconds int he receiving position. Stand up.
5. Power snatch then OHS no pausing.
then…
3 reps of pausing power snatch- pause 2′ off the ground, at the knees and at the power position.
then…
3 reps of pausing squat snatch- same pauses as above

Skill: squat snatch
10:00 EMOM
1 x squat snatch starting at light load and building
if time practice snatch DL @ 100% x 3 reps x 2-3 sets

WOD
4 RFT
Farmer Carry with KB 72/53 each hand x pylon and back
Tire Flip x 8 reps
Burpee x 12 reps

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