Saturday 9/7/19

Warm up:
Row 500m
10 Pass Throughs
5 Hang snatch high pulls
5 Hang power snatches
5 OH squats
5 / side lunges (PVC on back)
5 Bar facing burpees (PVC)
Review Clean Standards

Strength: 12 min EMOM
1 Clean
*Warm up: 5 @ 50%, 4 @ 65%, 3 @ 75@, 1-2 @ 80%, choose opening weight.
Score is average weight.

WOD: For time, 15 min cap
30 Power Snatches (75/55)
30 OH Squats (75/55)
30 Lunges (75/55, bar on back)
30 Bar facing burpees
*5 burpee over bar penalty for releasing bar from above hip height!!!

Accessory: 2 min ea
Hip 90/90
T-spine foam rolling