06.09.17

Warm Up400m run 10 Samson Stretch Lunges (5 second hold in each)

300m run- around the building to the right 10 Alternating Spiderman lunges and Reach

200m run- fence and back 10 Russian Baby Makers

5 Slow PVC Overhead Squats

Barbell Warmup (Snatch Variation) With an empty barbell… 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Behind the Neck Snatch Grip Presses 5 Snatch Grip Stiff-Legged Deadlifts 5 Overhead Squats

Mobility: 10 deep squat progressions 10 wrist pulses with fingers forward, then fingers to the side Thread the needle stretch x :30 each side

Skill: snatch 73% x 1 for 5:00 EMOM 78% x 1 for 4:00 EMOM 83% x 1 for 3:00 EMOM Then... Snatch pulls 85% x 3 reps 90% x 3 reps Then... Floating snatch deadlift 85% x 3 reps 90% x 3 reps The first rep will be the sane as a snatch deadlift. After standing, the lifter will return to the starting position under control and bring the plates as close to the floor as possible without allowing them to touch, then begin the next rep from this position without setting the bar down on the floor. WOD: 1,2,3,4...until 8:00 time cap Beast maker* Tire flips *2 DBs and 2 plates on ground. 1st push up then lift 1 DB on plate. 2nd push up then lift 1 DB on plate. 3rd push up and take one DB off plate. 4th push up and take other DB off plate.