07.13.17

Warm Up:LaCrosse ball on traps x :30 each side Foam roll quads, lats, thoracic x 3:00 total then... 2 rounds Row/bike :40 8 Pushups 8 AbMat Sit-Ups 8 PVC Overhead Squats

Mobility: Band assisted upper anterior chain opener x 1:30 https://www.youtube.com/watch?v=JxPiBVJSqK4&index=10& Band-Assisted Hip Flexor Stretch x 30 seconds per side Deep squat progressions with barbell x 6 reps

Snatch Barbell Warmup (empty barbell, all done with a snatch grip) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Behind the Neck Presses 5 Stiff-Legged Deadlifts 5 Overhead Squats

Skill: snatch 3 sets of 2 snatch pulls + 2 power snatch + 2 OHS 60-65% Then 3 sets of 1 snatch pull + 1 snatch + 1 OHS 70-75% Then 3 sets of 1 snatch pull + 1 snatch 80-85%

WOD: 10:00 AMRAP Barbell bent over rows x 15 reps. 95/65 Barbell roll outs x 6 reps Bar burpees x 6 reps