04.21.17

Warm Up:400m jog 10 hollow rocks 5 muscle snatch + 5 OHS empty bar 10 tuck ups on rig (knees to chest) 5 press behind the neck + 5 OHS empty bar

Mobility: band assisted perfect stretch x :40 each side T-spine pulses on foam roller x 10 deep squat progressions x 5 banded clam shells x 10 each side banded straight leg raises x 10 each side

Skill: complete the complex- 5 sets to build load- start at 60-65% 1RM snatch hang snatch snatch OHS x 2

WOD: 3 RFT Hang power snatch x 10 115/75 or 95/65 Row 300m Hang power snatch x 5 115/75 or 95/65 Run 400m