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11.18.16

18
Nov

11.18.16

IMG_4388

Warm Up:
200m row
2 lengths of the gym waiter walk with KB
200m row
single arm DB rows x 8 each side
DB muscle snatch x 8 each side
pass thrus with PVC x 20

mobility
1. thoracic rotations x 6 each side
https://www.youtube.com/watch?v=GAT73xiPy4Y&index=30&list=PLp0qJBUYU1zv0t4mQkVBPMn-arOc1bhRa
2. ring MU reverse pull warm up x 10 with purple band

3. hollow rocks x 20 reps
Skill: Pause snatch- 4 sets- build load
focus on strong back
constant pressure in the fee
shoulders over the bar

1. pause at shin + high pull
2. pause at knee + high pull
3. pause above knee + high pull
4. pause mid thigh + high pull

Skill: 10:00 EMOM snatch
1 rep squat snatch- build load only if snatch is perfect

WOD:
6:00 AMRAP
1 x TTB
1 x Box jump 24/20
2x TTB
2x Box jump
continue building reps until time is up

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