07.31.17

Warm Up:Foam roll quads, lats, and thoracic spine x 2:00 Front rack stretch x 1:00 (child's pose with shoulder variation- hands behind neck) Wrist stretches x :30 each position then 500 Meter Row (slow) or 15 Calorie Bike (slow) into… 2 Rounds: 3 Strict Pull-Ups 9 Wall Squats 12 Alternating Spidermans (6/side) 15 AbMat Sit-Ups

 

Mobility: Two sets of: Russian Baby Makers x 10 reps T-Spine Foam Roller x 5-6 pulses then.. Band-Assisted Upper Body Anterior Chain Opener x 1:30

 

Skill: snatch @ 6:00 per set 3 sets of 3 reps of high hang snatch @60% then 3 sets of 2 reps of hang snatch @ 70% then 3 sets of 1 rep snatch @75-80% then 3 sets of 2 reps snatch lift-off @100%

WOD 12-9-6 Burpee box jump overs DB Thrusters 35/20