01.12.18 Open 14.1

Warm Up:300m row or run 5 broad jumps 10 skaters 10 PVC platter squats 10 PVC pass thrus at the bottom of the squat 1:00 foam roll thoracic spine

Two sets of: Incline T Raises x 10 reps (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front)

Mini- bands 1:00 dead bug hold- band around knees and around the elbows :30 clam shell hold each side :30 fire hydrant hold each side

Barbell warm up for snatches 5 reps each with empty bar, then 3 reps each with light load

Snatch grip RDL Snatch pull below the knee muscle snatch OHS snatch press from behind the neck tall snatch hang power snatch snatch below the knee

WOD Open 14.1 10:00 AMRAP 30 DUs or 60 singles 15 power snatch 75/55 or 65/45