Saturday 6/15/19

Warm up:

Jog 300m or row 400m, then grab a PVC

5 ea from power position

Snatch pull

Snatch high pul

Muscle snatch

Power snatch

OH squat

5 ea from above the knee hang

Snatch pull

Snatch high pul

Muscle snatch

Power snatch

OH squat

Strength: 15 min EMOM

Hang Power Snatch

*warm up to approx 70%, may increase throughout but do not compromise form or bar speed.

WOD: 3 RFT, 12min cap

10 alternating DB snatches (50/35)

50 ft OH lunges (50/35)

10 alternating DB snatches (50/35)

50 ft OH luges (50/35)

100ft sprint (50ft x 2)

Accessory: 3 x 30 sec ea

Pigeon pose

Supine hip internal rotation