Warm up starts at 8:30am. Athlete briefing at 9am.
If you like, bring some food to share! Enjoy the community. Raffle prizes after wod.
Warm Up 3 rounds of: 10 burpees with no push up 15 goblet squats with slow descend and :02 pause at the bottom 20 superman extensions with pause at the top
Mobility: upper body band warm up - 10 reps of each exercise https://www.youtube.com/watch?v=Gn_ePJfV49Q&index=19 wall squat hold x 1:30 lay flat on the ground with feet on the wall
Snatch warm up: 5 snatch grip RDLs 5 snatch high pulls 5 muscle snatch 5 overhead squats 5 snatch grip push press 5 snatch balance 5 hang power snatch 5 snatch below the knee
Skill: snatch 2 sets of 3 reps tall snatch 45/35 2 sets of 2 reps tall snatch 65/45 then.... 4 sets of 2 snatch pulls + 2 hang snatch + 2 snatch 60-65-70-75%
WOD 4 RFT 400m run 9 HSPU- sub piked from a box or downward dog hspu 6 bar facing burpees 3 squat snatch 155/105