02.26.18
Warm Up2:00 Row/bike
Shoulder Circuit Bicep Openers x 10 reps Xiopang x 10 reps Bent Over Rows x 10 reps Bicep Curl + Push x 10 reps
then..
2 sets of: DB single arm strict press x 5 each side Bent over barbell rows x 10- wide snatch grip RDL with barbell x 10
Mobility: Banded lat stretch x :30 Tricep smash x :30 Deep goblet squat x :45
Snatch Warm Up With an empty barbell, complete the following: Snatch Grip RDL x 3 reps Snatch Pull x 3 reps Muscle Snatch x 3 reps Close Grip Overhead Squats x 3 reps Snatch Balance x 3 reps Tall Snatch x 3 reps Snatch x 3 reps
Skill: Snatch EMOM
10:00 EMOM 1 rep snatch- build load- start at 55-65%
WOD
6 Rounds
E2M complete one round of:
5 strict pull ups- or scap pull ups- or hardest ring row with lats activated
10/8 cals on assault bike
12 GHD or abmat sit ups
post slowest round