01.25.17

Warm Up:2:00 bike,row or run 8 x strict press empty bar 8x push press from behind the neck 8 x bent over rows then.. mobility prone PVC pass thrus x 15 reps air squats with PVC pass thru at bottom x 15 reps wall slides x 6-10 reps hip flexor stretch with band on rig x :40 each side

Skill: Snatch Do these drills with an empty bar Tall muscle snatch x 5 reps Scarecrow snatch- x 5 reps begin standing tall with a snatch-width grip on the bar, the elbows elevated as high as possible and out to the sides, and the bar in light contact with the body. Simultaneously lift and move the feet into the receiving position and turn the bar over into the overhead position to move down into a squat. Lock the bar out overhead at the same time the feet reconnect flat with the floor. Recover to standing. Tall snatch- x 5 reps begin standing tall with a snatch-width grip on the bar, and the bar hanging at arms' length in light contact with the body. then.. do the these drills with 75/55 Scarecrow snatch x 5 reps Tall snatch x 5 reps

Snatch Balance x 2 reps for 4 sets set 1: 65% 1RM set 2: 70% set 3: 75% set 4: 80%

WOD: Barbell Cycling 21 Deadlifts 225/155 15 Front squats 165/115 9 Power snatches 135/95 *one barbell, athlete unloads their own barbell