09.08.2020

Warm Up
3 sets
30 seconds high knee jumping
30 seconds skaters
5 yoga push ups
5/side plank rotations
5/side drop lunge to knee lift


Mobility
prone floor angels x 15 reps
prone Y, T, W, Is for 10 reps each - thumbs point up
squat Y's with 2.5# plates in each hand
deep squat progressions x 8 reps


Strength

snatch press in the receiving position
3 x 3 reps start at empty bar and add load with good form

snatch balance
3 x 3 reps
45%, 50%, 55%


WOD
"Mount Rainer"
For Time
1 round
20 bar facing burpees
15 power snatch 115/75 95/65

2 rounds
10 bar facing burpees
10 power snatch 115/75 95/65

3 rounds
5 bar facing burpees
5 power snatch 115/75 95/65