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11.08.16

8
Nov

11.08.16

IMG_3402

Warm Up
Row 400m
8 x vertical jumps- touch the wall
10 x split squats with KB
10 x muscle snatch empty bar

T-Spine Pulse x 8 reps- foam roller at your shoulder blades, grab the rig with straight arms and pulse the hips to the floor and back
Russian Baby Makers x 10 reps
Band Pass Thrus in Squat x 8-10 reps

Skill: 10-12:00 pause back squats
4 sets of 6 reps @ 55-65%

Primer: 10:00
Snatch drop x 2 reps with empty bar
Snatch drop x 2 reps with 95/65
3 sets of:
Snatch lift offs x 2 reps + snatch @65% 1RM snatch

WOD:
8:00 AMRAP
7 squat snatches 135/95 or 115/75 or 95/65
14 lateral hops over the bar

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