Saturday 10/5/19

Warm up:
10 pass throughs
Then 3-5 ea from Power Position
-Pull
-High Pull
-Muscle Snatch
-Power Snatch
– OH squat
-Snatch
Then 3-5 ea from above the knee hang
-Power Snatch
– OH squat
-Snatch
Then 3-5 ea from mid shin
-Power Snatch
– OH squat
-Snatch

Strength: Every 3rd minute for 5 sets
1 snatch + OH squats
warm up at 50, 60, & 70%, then choose opening weight

WOD:
Buy in 10 Bar MU
5 Rounds
10 ft Double KB rack lunges
100 foot sprint (2 x 50 ft)
Cash out: 10 Bar MU

Accessory:
Optional Strength accessory
 DB Row
6 x 4 AHAP
*Minimum of 3 warm up sets
Mobility accessory
Shoulder mobility reach in half kneeling, 3 x 30 sec holds