swift_wind

WARM UP:

10 Y’s, T’s, W’s

10 Reverse Flys

10 Face Pulls

Then:

3 Rounds

10 Pass Throughs

10 Good Morning’s

10 Snatch Extensions

10 Snatch Pulls

10 OHS

Then:

Shoulder Mobility

SKILL:

3 Rounds (At a Walking Pace)

10 Rope Pull Ups

10E Rear Delt DB Row

10 Bar Roll Outs

10 Max Effort Plate Pinches

LIFT:

Full Snatch

3 @ 65%

3 @ 70%

3 x 3 @ 75%

*Focus on positioning! Knee’s out on first pull!!

WOD:

“SWIFT WIND”

3 Rounds 

15 KBS (70/53) (53/44) (44/35) (35/26)

10 Burpees 

POST WOD:

Roll & Stretch

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