08.04.2022

Warm up
2 sets

100m run
A. plank to pike opposite hand to toe touch x 5 each side
B. deep squat progressions x 5 reps
C. plate squats x 6 @31X1- hold a plate at your chest, tempo is 3 sec. descend, 1 sec. hold at the bottom and explode up.
https://www.instagram.com/p/CK4hBxtA7SV/?hl=en



Mobility
A. banded ankle stretch x 30 seconds each side
B. behind the neck pull aparts x 10 reps- start with elbows at 90 degrees and pull band apart to fully extend elbows
C. banded snatch grip press x 10 reps



Snatch warm up
3 reps each- empty bar or PVC
1. slow OHS
2. Sots press to stand
3. behind the neck press to OHS
4. snatch extension + pull under
5. power snatch in the pockets



Strength
A. 3 sets of high hang snatch x 3 reps 60-65%
B. 3 sets of hang snatch x 2 reps 65-75%


WOD (20:00)
"Over the Top"

For Time
5-4-3-2-1
power snatch 135/95 115/75 95/65
OHS 135/95 115/75 95/65
15/12 cals row after each set of OHS

Rest 3:00

4:00 AMRAP

3 power snatch 95/65 75/55 55/45
3 OHS 95/65 75/55 55/54
12/9 cals row