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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

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