Warm Up:2:00 run,row, bike 3 rounds of... 3 Inchworms 3 Russian Baby Makers 3 Burpees 3 Box Reps* *Round 1 – step up and down. Round 2 – jump up, step down. Round 3 – jump up, jump down.
Mobility: Every minute, on the minute, for 8 minutes, complete: Minute 1 – Shoulder Opener x 45 seconds- (racked barbell) Place your hands as close together as possible, without bending at your elbows. This may be a stretch in itself. If you can, add in some range of motion with the shoulders to increase the stretch. Minute 2 – Pressing snatch balance (PVC or empty bar) x 3-5 reps with the fee in a squat stance, rest the bar on the traps using a snatch grip. Keeping the bar at the same height, slowly press the body under the bar into a full squat position. Return to standing position with the bar held overhead. Minute 3 – PVC Pipe Pass Thrus x 10-12 reps Minute 4 – Trap 3 Raises x 6 reps per arm https://www.youtube.com/watch?v=2HO1nLkAz9o
Skill: snatch 3 sets of 3 reps snatch push press + OHS - bar starts racked on your back, push press, then descend into an overhead squat. Pause for :02 at the bottom of the squat. Build load over the sets.
3 sets of 3 reps snatch balance- build load over the sets
WOD: 4 RFT 50 DUs 15 Snatches 95/65 or 75/55