02.12.18
Warm Up: Leg Reach x 16 reps (8 per leg) Banded Tricep Stretch x 45 seconds per side Bent Over DB Reverse Flies x 20 reps (use very light weight)
Then...
Two sets of: Row x 300 meters Hip Bridges with feet on a bench x 10 reps Push-Ups x 15 reps
Skill: Push Press
2 sets of 6 reps @ 70%
1 set of 8 reps @ 65%
Snatch Warm up with empty barbell
5 snatch RDL
4 snatch pulls
3 snatch high pulls
2 power snatch
1 squat snatch
WOD
4:00 AMRAP
30 lateral burpees over the bar
remaining time is max reps of power snatch 75/55 45/35
4:00 Rest
4:00 AMRAP
20 lateral burpees over the bar
remaining time is max reps power snatch 95/65 75/55
4:00 Rest
4:00 AMRAP
10 lateral burpees over the bar
remaining time is max reps power snatch 135/95 95/65