12.14.17

Warm Up:400m row or bike

1:00 jump rope

:30 mini-band monster walk

1:00 jumping jacks

:30 banded glute bridges

:30 clam shells

Barbell Warmup – Snatch Variation 5 Good Mornings 5 Back Squats 5 Snatch Grip Elbow Rotations 5 Snatch Grip Behind the Neck Presses 5 Snatch Grip Stiff-Legged Deadlifts 5 Overhead Squats

then... Empty barbell 3 reps tall snatch 5 Kip Swings + 2-3 Kipping Pull-Ups 3 reps snatch press from behind the neck 5 Ring dips

3 reps OHS 1-3 strict pull ups or HSPU

Skill: snatch balance 3 sets of 3 reps @ 50%-60%-70%

WOD 14:00 E2M (7 sets) 1 x snatch complex + 2 muscle ups or 2 strict c2b/pull ups or strict HSPU

Complex= hang power snatch + OHS + squat snatch

Round #1 (On the 0:00) 1 Snatch Complex @ 65% of 1RM Snatch + 2 Gymnastics movements

Round #2 (On the 2:00) 1 Snatch Complex @ 69% of 1RM Snatch + 2Gymnastics movements

Round #3 (On the 4:00) 1 Snatch Complex @ 72% of 1RM Snatch + 2 Gymnastics movements

Round #4 (On the 6:00) 1 Snatch Complex @ 75% of 1RM Snatch + 2Gymnastics movements

Rounds #5, 6, and 7 (On the 8:00, 10:00 and 12:00) Either hold across at the snatch weight, or continue to build as you see fit to a heavy complex for the day.