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10.24.16- Sandbag Day!

24
Oct

10.24.16- Sandbag Day!

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Warm Up
Row 500m
Thoracic Rotation x 10 reps
https://www.youtube.com/watch?v=GAT73xiPy4Y&index=30&list=PLp0qJBUYU1zv0t4mQkVBPMn-arOc1bhRa
Banded squats x 10 reps
Deep squat progressions x 5 reps
Ankle pulses x 5 each side

Primer:
With an empty barbell:
snatch drop unders x 8
behind the head snatch push press x 8
back squats x 8

Skill:Snatch
2 sets of 5 reps of Tall Snatch + OHS 45/35
then
2 sets of 5 reps of Tall Snatch + OHS 65/55
then
2 sets of 3 reps of Snatch Balance @60-80%
then work through
Snatch (should be full snatch)
1 x 3 reps @ 60%
1 x 3 reps @70%
3 x 3 reps @75%
these should not be touch and go. Reset each.

WOD:
3 RFT
Sandbag Bear hug run 100m- to the yellow pylon and back
Sandbag Over the Shoulder x 12
Sandbag Bear hug squats x 12
Sprint 200m -fence and back

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