03.15.17

Warm Up:2-3:00 row or bike 2 rounds of... 10 v-ups or tuck ups 10 snatch grip RDL empty bar 10 OHS empty bar

Mobility: banded air squats x 15 reps banded clam shells x 15 reps each side banded pec stretch x :30 each side banded hip flexor stretch x :30 each side deep squat progressions x 5 reps

Skill: snatch 3 sets of 2 x muscle snatch with empty bar then..

Every 2:00 for 10:00 snatch from 2" below the knee + OHS start at 55-60% and build load

then... 3 sets of 2 x snatch pulls @ 80-100%

WOD: 3 RFT 2 Muscle ups - sub 2 c2b pull + 2 ring dips per muscle up 6 Hang power snatch 135/95 or 95/65 9 Step ups with DB at sides 35/25#