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12.27.17

27
Dec

12.27.17

Warm Up:
400m row or bike
2 rounds:

6 Deep squat progressions
10 platter drill squats
20 hollow banded lat pulls- on bench or floor- tie band to rig. Hold the hollow position and with straight arms pull through from overhead to hips

Barbell Warm Up + jump rope
5 Good Mornings + 5 Back Squats
30 Single Unders
5 Elbow Rotations + 5 Snatch Grip Strict Presses
20 Faster Single Unders
5 Snatch Grip Stiff Legged Deadlifts + 5 Overhead Squats
10 Double-Unders

Skill: snatch @60-65%
8:00 EMOM
min 1- 2 power snatches + 2 OHS
min 2- 2 hang squat snatch

WOD
For Time
25 Shoulder to overhead 95/65
25 DB front racked walking lunges 50/35 35/20
25 Burpees over the bar
25 Sit ups
25 OHS 95/65

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