09.24.18

Warm Up

https://www.youtube.com/watch?v=jDvytgEQI74
1. Down dog 3 x 5
2. Down dog single leg reach (scorpion) 3 x 5 each
3. Down dog toe tap 3 x 5 each
4. Turkish Get Up x 2-3 reps per side
5. Single leg DL x 8 each side
 6. Half kneeling push forward + side bend + rotate x 3 per side
7. Half kneeling halo x 3 per side
8. Single leg pistol squat (1 foot down, 2 feet up) x 8 per side

Skill: snatch
Every 1:30 for 7:30 (5 sets)
working at 60-60%
1 rep high hang power snatch
1 rep hang power snatch
1 rep power snatch
then...

snatch pulls
90% x 3 reps
95% x 3 reps

WOD
14:00 AMRAP
400m Run
10 power snatch 95/65
6 pull ups
6 ring dips
OR
400m Run
10 power snatch 115/80
3 ring muscle ups