Wednesday 12/13/17

Warm up:
Row 300m, then PVC snatch progressions

Strength: Snatch
5 @ 50%, 5 @ 65%, 3 @ 75%, 1 @ 85% (4 x 3 @ 90%)
*Reps are NOT touch-and-go (i.e. you may reset grip). Rest aprox 2 min between working sets

WOD: CrossFit Open 13.4, 7 min AMRAP
3 Clean and Jerks (135/95)
3 Toes to Bar
6 Clean and Jerks (135/95)
6 Toes to Bar
9 Clean and Jerks (135/95)
9 Toes to Bar
12 Clean and Jerks (135/95)
12 Toes to Bar
15 Clean and Jerks (135/95)
15 Toes to Bar
18 Clean and Jerks (135/95)
18 Toes to Bar
…continues with 21, 24, 27, etc.

Accessory: 3 x 30 sec ea
Shoulder Bridge Hold
1/2 Kneeling Hip Flexor Stretch