08.09.18

Warm UP:
2 rounds:

2:00 bike or row
10 KB front racked lateral step ups
5 each side MB side toss to a partner
5 each side DB snatch

Primer:
https://www.instagram.com/p/Bj9-O7WHXsj/?taken-by=marcusfilly
(last 3 exercises on this video)

- Shoot Throughs on Parallette
- Quadruped banded hip extensions
- Glute Bridge V Walk Outs

Barbell Warm up
5 Good mornings
5 Back squats
5 Behind the neck presses
5 Stiff legged deadlifts
5 OHS

Skill: snatch
6:00 EMOM- light weight, build slightly
snatch balance + OHS with a :02 pause at the bottom
then...
7:00  to find your heavy 3 reps of hang snatch
then....
3 sets of 3 reps hang snatch @ 90% of today's heavy

WOD
7:00 AMRP
3 power snatch 155/105   135/95   115/75
10 ring rows- elevate legs for extra challenge- with good form only!