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
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)
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
*Work on your barbell pathway. Focus on positioning
SKILL:
EMOM 9
Min. 1: 10 Supine BB Row
Min. 2: ADV/INT: 10 Rope Pull Ups
SCALED: 7 Rope Lower Downs (As slow as possible)
Min. 3: ADV/INT: 5 Strict Dips w/ a 3 Sec. Negative
SCALED: 5 Dip Lower Downs (As slow as possible)
WOD:
“TICKED OFF ISABEL”
For Time:
30 Snatches (135/95) (115/75) (95/65) (75/55)
30 Thrusters
POST WOD:
2 Rounds
10 Y’s, T’s, W’s
10 Reverse Flys
10 Face Pulls
Then:
Mobilize & Stretch