04.12.17

Warm Up:500m row or bike 100 Jump Rope 50' Bear Walk 50' Inchworm 50' Crab Walk

Mobility: Wall slides x 5-6 reps Shoulder open x :40 banded lat stretch x :30 each side

Primer: muscle clean + tall clean x 3 sets of 3 reps muscle snatch + push press behind neck x 3 sets of 3 reps

WOD: 10 snatch 155/105 or 135/95 or 95/65 15 clean & jerk rest 3:00 10 snatch 135/95 or 105/75 or 75/55 15 clean & jerk rest 3:00 10 snatch 115/75 or 75/45 or 45/35 15 clean & jerk