02.09.17

Warm Up:10 cals row or bike 20 sit ups 10 cals row or bike 20 air squats

Two sets of: T-Spine Pulse on bench x 10 pulses Psoas Pulse x 8-10 pulses per side Deep Squat Progression x 5 reps Wrist pulses x 10 reps

Skill: strict press 4:00 EMOM 2 reps every 1:00 Load: 55%, 60%, 65%, 70% 6:00 EMOM 1 rep every 1:30 Load: 75%, 80%, 85%, 90%

Primer #1: Two sets of: Snatch press from behind the neck x 2-3 reps @empty bar or 75/55 Rest 30-60 seconds

and then …

Two sets of: Tall Snatch x 3 reps (work on mechanics) @ 75/55 or 95/65 Rest 30-60 seconds

Primer #2: High hang snatch x 2 reps for 3 sets @ 65-70% Hang snatch x 2 reps for 3 sets @ 75-80% Snatch pulls x 2 reps for 3 sets @90-100+%

WOD: 10:00 EMOM odd mins- 4 snatches (preferably squat snatch) 155/105 scaled 75% of 1RM even mins- 7 OHS 155/105 *use one barbell with the same weight for both exercises

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