04.06.18

Warm Up400m bike or row

One set of: Banded Monster Walks x 10 steps forward and backward Banded Lateral Walks x 10 steps each direction

Upper Body Warm-Up Series x 10 reps each

2 set of 15 reps each side with lighter KB weight so you can balance

Half Kneeling bottoms up kettle bell press   https://www.instagram.com/p/BgymK3KjP3v/?taken-by=functional.bodybuilding

Snatch Barbell Warmup (empty barbell) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch-Grip Strict Presses 5 Snatch-Grip Stiff Legged Deadlifts 5 Overhead Squats

Skill: snatch complex

3 sets of 5 reps of the complex

1 power snatch + 1 OHS + 1 squat snatch

set 1 @ 65% for 5 reps of the complex- rest in between reps

set 2 @ 70% for 5 reps of the complex

set 3 @75% for 5 reps of the complex

WOD

16:00 OTM

min 1: 15 SDLHP 75/55

min 2: 15 wall balls to 10' target 20/14

min 3: max cals row

min 4: rest