02.15.17
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