12.27.19

Warm Up
2:00 cardio
2 rounds:

10/side banded pallof press
25 feet perfect stretch walk
10 dual DB strict press
10 slow to fast goblet squats with one DB
25 death march with light DBs in each hand



Mobility:

90/90 Y exercise x 10 reps https://www.instagram.com/p/B2Z2qYiAojQ/
Squat Y's x 10 reps 2.5-5# each hand https://www.instagram.com/p/B2jpDNhAcdv/
Wrist stretches x 20 seconds each position


Skill: single arm high pulls
warm up with sets of 5 reps with light to moderate weight
then find your 5 RM high pull for each side



Skill: snatch

4 sets of muscle snatch x 2 reps- light load to work on the speed

then...
6 sets of snatch high pull + snatch
1-3 @ 60% 1 RM snatch
4-6 @ 70% 1 RM snatch

WOD
15:00 AMRAP
5 strict pull ups- sub banded pull ups with a fast to slow tempo
5 hang squat snatch  135/95   115/75   96/65
15 wall balls 20/14