CLAUDIASNATCHDUEL

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

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