WARM UP:
10 Y’s, T’s, & W’s
10 Face Pulls
10 Reverse Fly’s
Then:
Shoulder Mobility
Then:
3 Rounds
10 Pass Through’s
10 Good Mornings
10 Snatch Extensions
10 High Pulls
10 OHS
LIFT:
Snatch Complex
(1st Pull, 3 Sec. Hold, 2nd Pull Position 2 Sec. Hold, Full Clean, 2 Sec. Hold at the bottom of the Squat)
5 @ 65%
4 x 3 @ 70%
*Work on your barbell pathway. Focus on positioning
WOD:
“LEIA”
Form Time: (20 Min. Cap)
800 M. Run
Then:
12 Squat Snatch (135/95) (115/75) (95/65) (75/55)
10 Squat Snatch (155/105) (135/105) (115/75) (95/65)
8 Squat Snatch (165/115) (155/105) (135/95) (115/75)
6 Squat Snatch (175/125) (165/115) (155/105) (135/95)
4 Squat Snatch (185/135) (175/125) (165/115) (155/105)
*Score = total reps.
POST WOD:
2 Rounds
10 Y’s, T’s, & W’s
10 Reverse Fly’s
10 Face Pulls
Then:
Roll & Stretch