07.06.18

Warm Up:2 rounds:

2:00 bike or row 10 DB front racked lateral step ups

5 each side MB side toss to a partner

5 each side DB snatch

Mobility:

Ultimate ankle mobility: https://www.instagram.com/p/BijtvOaHrJS/?taken-by=marcusfilly try these 4 exercises with 6-8 reps each side - Weighted ball on knees for 1-2 mins - Squat internal rotation with plantar flexion - Cossack squat with ankle variation - Standing ankle rotations

Banded shoulder warm up: - https://www.instagram.com/p/Bjskn7-hklm/?taken-by=squat_university

Skill: snatch pauses all at :02-:03 pause

Segmented Power Snatch https://www.catalystathletics.com/exercise/419/Segment-Power-Snatch/

3 sets of 2 reps @70-75%

Slow Pull Power Snatch https://www.catalystathletics.com/exercise/391/Slow-Pull-Snatch/ 3 sets of 2 reps @70-75%

Halting Snatch Deadlift https://www.catalystathletics.com/exercise/186/Halting-Snatch-Deadlift/ 3 sets of 2 reps @ 80-90%

WOD 12:00 AMRAP 3 power snatch 115/85 6 bar facing burpees 12 alternating pistol squats