09.12.16

warm up:3 sets of: 10 x hollow rocks 10x single leg RDL with KB 5x kick up to a handstand

Skill: Snatch pause pulls purpose of pausing in different positions before pulling is to reinforce when we transition between quads to hamstrings 1. strong back- stay strong 2. constant pressure in feet until fully extended 3. shoulders in front of bar

4 sets snatch pause pulls 1-2 reps @80-90% 1RM snatch 1x pause 1" off floor then high pull 1x below the knee then high pull 1x above the knee then high pull 1x high hang then high pull

WOD: 10:00 AMRAP 200m sandbag run 12 hang power snatch 115/75