06.20.17

Warm Up:300m slow row then...

3 Rounds: 5 Pushups, 7 Sit-Ups, 9 banded Good Mornings then... 10 Slow Pausing Air Squats, into… 1 x 20 second Samson Stretch each side

Mobility: Band-Distracted Pec Stretch x 45 seconds per side Banded Monster Walks x 16 reps forward/backward Banded Lateral Walks x 16 reps each direction Deep squat progressions with barbell x 6 reps

Barbell warm up: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Presses (behind the neck) 5 Snatch Grip Stiff-Legged Deadlifts 5 OHS

Skill: snatch complex Snatch pull + squat snatch + OHS 5 sets at 75% 1 RM then.. 4-Stop Halting Snatch Deadlift @ 110% of 1-RM Snatch (Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, high hang)

WOD Double Unders x 100/50/25 Power snatch x 21/15/9 95/65 or 75/55 Bar muscle up x 9/6/3 *sub ring dips for muscle ups *singles x 2 for DUs