10.13.17

Warm UpJump rope 1:00 5 inchworms 10 slow and controlled RDLs with empty barbell Skaters :30 5 inchworms 10 slow and controlled OHS with empty barbell Tuck jumps :30 10 tall snatches with :02 pause at the receiving position with empty barbell

Mobility for DL 1:00 each side of Hammer Nail Glute Mobilization: https://www.youtube.com/watch?time_continue=76&v=Y4bBHKjK2Bw 1:00 each side of Split Stance Adductor Mobilization: https://www.youtube.com/watch?time_continue=69&v=9W8JS9A9hDI

 

Skill: Deadlift 5 reps @ 50% 5 reps @ 60% 3 reps @ 70% 3 reps @ 80% 1 rep @85% 1 rep @ 90% 1 rep @95+%

WOD 4 RFT 8 Power snatch 115/75 95/65 65/45 8 OHS 115/75 95/65 65/45 8 Box jumps 24/20"