10.26.18

Warm UP
3 rounds- good positions- build load
10 goblet squats
10 (5 each side) RDLs
10 push ups

Mobility:
RRL- reach, roll, and lift in the child's pose position- arms out- first reach, then roll hand open, then lift arm

Banded pull aparts- 10 x horizontal and 10 x overhead

Wrist stretches x 15 seconds each position


Skill: snatch

warm up with this complex
4 sets at 35% 1RM snatch
1 snatch pull + 1 hang squat snatch + 1 squat snatch

then..
Every 90 seconds
2 reps snatch pull + 2 power snatch + 3 OHS
set 1- 60%
set 2- 63%
set 3- 66%
set 4- 63%
set 5- 66%
set 6- 69%

then..
4 sets of 2 reps snatch lift off https://www.catalystathletics.com/exercise/389/Snatch-Lift-off/
set 1-2 @ 85%
set 3-4 @ 90%


WOD
7:00 AMRAP
2 rope climbs
5 OHS 115/75