11/01/2017

Warm Up


-10 G/H bridges
-2x10s each Plank and superman hold
-30s each Lunge stretch
-10 Prone "Y"
-30s each Chicken wing stretch
-30s each Calf stretch
-10 Pass thru pvc
-30s each External rotation with pvc
-5 steps each Burgener with snatch balance

Strength/Skill


Snatch Complex: 20 min for Load

4 Snatch Grip Dealifts + 3 Hang
Power Snatch + 2 OHS + 1 Squat
Snatch

WOD


AMRAP 15
200m run
3 Power Snatch @ 60 % of max
5 OHS
20 Slam ball Sit Ups (15#)