07.16.18


Warm Up
Row 1k

20 Empty Bar Muscle Snatch

20 Behind the neck Empty Bar Snatch Push Press


20 Empty Bar OHS

then..
2 rounds of:
15sec Star Plank/side
20sec Psoas March

Primer:
 Shoulder flow: https://www.instagram.com/p/BiPe2a0h40w/?taken-by=marcusfilly


Skill: snatch
segmented snatch pull- pause for :02 at 1" off floor, at the knee, at mid-thigh and then pull (not high pull)
5 sets of 3 reps building load starting at 50% 


5:00 EMOM
slow pull power snatch + hang squat snatch + squat snatch
build load to a moderate weight

WOD
For Time
20 power snatch 95/65
20 bar facing burpees
20 OHS   95/65
20 bar facing burpees
20 squat snatch   95/65