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12.08.17

8
Dec

12.08.17

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:

Band Assisted Upper Anterior Chain Opener 1:00

Band Assisted Hip Flexor Stretch x 30 seconds per side

Two sets of:
Banded Pass Thrus in the Squat x 10 reps
Leg Swings x 10 forward reps/10 backward reps per leg

Barbell Warm-Up
With an empty barbell, complete the following:
Snatch Grip RDL x 3 reps
Snatch Pull x 3 reps
Muscle Snatch x 3 reps
OHS x 3 reps
Snatch Balance x 3 reps
Tall snatch x 3 reps
Snatch x 3 reps

Skill: snatch

Complete 8 sets of the following complex:
1 snatch pull + 1 squat snatch + 1 OHS
start with 50% 1 RM and load to 75%

then…
Complete 4 sets of snatch DL with pauses at 2″ off the floor, knee and mid-thigh
work at 95-100+%

WOD:
8:00 AMRAP
3 Deadlifts 225/185
6 Sandbag ground to shoulder
12 Hollow rocks

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