04.03.17

Warm Up:2:00 run/row/bike/jump 10 single arm KB swings 10 single arm KB push press 10 single leg RDL with KB Mobility: Two sets of: Wall Slides x 5-6 reps Shoulder Opener x 30-45 seconds Y’s, T’s & W’s x 10 reps- Laying in a prone position raise the arms in a Y position, T position and W position. Set the shoulders and pull the scaps back and down during all 3 positions. Thumbs pointing up.

and then . . .

One set of: Inchworm + Scap Push-Up + Press-Up x 4 reps https://www.youtube.com/watch?v=2MvvWZvBxzk&

Skill: snatch 9:00 EMOM 0-3:00 1x 70% 4:00-6:00 1x 75% 7:00-9:00 1x 80%

Then... Snatch pulls 3x 105% 3x 110% 3x 115%

WOD: 6:00 AMRAP Push press x 10 95/65 TTB x 10 DUs x 20 or 5-7 attempts