02.15.17

img_4638 Warm Up: 2:00 bike, row, run or jump then.. 2 sets of Thoracic rotations x 5 each side Banded clam shells x 10 reps each side Banded pec stretch x :30 each side Wrist pulses x 10 reps Deep squat progressions x 5 reps

Skill: Snatch

Snatch Push Press 7:00 5 sets of 5 reps @ 70% of Snatch

Snatch Segment Deadlift 7:00 3 sets of 3 reps @ 80% pause at 1" off floor and at the knee

7:00 EMOM 1 rep snatch every 1:00 build load

WOD: 4 RFT 5 power snatch 135/95 15 wall balls 20/14 30 DUs or x 2 singles