12.12.18

Warm Up

1:00 row/bike- last 10 seconds being a sprint
5 inchworms
1:00 row/bike- last 10 seconds being a sprint
5 sots press with PVC or light bar behind the neck

then..
with an empty bar complete 5 reps of the following:
1. snatch grip behind the head press
2. snatch grip behind the head press in a quarter squat
3. jumping squats with barbell on your back- continuous
4. Cossack squats with barbell on your back- but you can take it off it needed
5. muscle snatch from the hang


Mobility: postural exercises
https://www.instagram.com/p/BqyZHWTnq1x/
2 sets of 10 reps each
1. T-spine stretch on foam roller
2. 90 degree arm lift offs
3. Reverse snow angels
4. T's
5. Y's
6. Barbell raises

Then...

External rotation row and press
https://www.instagram.com/p/BrBSeNeAZHa/
perform 2 sets of 5 reps each side



Skill: snatch

5 sets of 3 reps hang squat snatch
55%, 60%, 65%, 70%, 75%

then...

3 sets of 3 reps snatch pull
75%, 80%, 85%

**IF time** set up a few racked bars for a pushing down on bar TTB drill- like this video
https://www.instagram.com/p/Bqq4mK3hh4d/

**IF that is easy try this one:
https://www.instagram.com/p/Bq8RZAlBFoA/



WOD
15-12-9-6-3

power snatch 75/55 45/35- no more weight then listed!!
TTB
push ups