WARM UP:

400 M. Run or Row

10 Y’s, T’s & W’s

10 Reverse Fly’s

2 Rounds

10 Pass Throughs

10 Good Mornings

10 Snatch Extensions

10 Snatch Pulls

10 OHS

Then:

Mobility

SKILL:

3 Rounds (At a walking pace)

10 Bar Roll Outs

10 Supine BB Row’s

10 Rope Pull Ups 

10 Reverse Bicep Curls

LIFT:

Snatch Complex

(1st Pull to High Hang Position, hold for 2 sec. then Full Snatch)

3 @ 65%

3 @ 75%

3 @ 80%

2 @ 85%

2 @ 90%

*Work on 1st pull positioning and extension through the 2nd pull.

WOD:

“98”

3 Rounds

12 Power Snatch (75/55) (65/45) (55/35) (45/25)

24 Wall Ball (20/14) (16/10) (14/6) 10′

POST WOD:

2 Rounds

10 Y’s, T’s & W’s

10 Reverse Fly’s

10 Face Pulls

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