10.11.18

Warm Up
3 rounds

25 single unders
2 spiderman + reach each side
4 push ups
6 PVC OHS
then...
2 sets of
3 inchworms + 7 Barbell OHS

then...
Snatch barbell warm up
2 sets of
3 good mornings
3 back squats
3 snatch grip presses- behind the neck
3 stiff legged deadlifts- snatch grip
3 hang muscle snatch



Technique Primer:
5:00 EMOM- build load
  
hang power snatch + overhead squat with a pause - :05 pause, then do
hang power snatch with a slight pause before you squat-:05 pause, then do
hang squat snatch
 all on a minute

WOD
5:00 AMRAP
600m run
12 hang power snacth 95/65 75/55
12 bar facing burpees
5:00 Rest
5:00 AMRAP
400m run
9 hang power snatch 115/80 95/65
9 bar facing burpees
5:00 Rest
5:00 AMRAP
200m run
6 hang power snatch 135/95 115/80
6 bar facing burpees
* you should post three scores on the board for today*