03.05.18

Warm Up400m row or bike 2 lengths spiderman lunges + reach 1 length bear walk 1 length crab walk

then... 2 sets - 8reps each pike push ups from a box or floor get ups glute bridges with feet on a box RDL single leg with KB

Mobility:

Banded hamstring floss x :30 each side Frog pose x 1:00 Banded good mornings x 20 reps Air chair swings x 5 reps

Skill: Four sets of: 3 Deadlifts to the knee + Deadlift + 3 Dimmelshttps://www.youtube.com/watch?v=aFXKOHRNJVE Rest as needed Build in weight. Start at 55-60% 1 RM DL

Snatch Warm Up Perform 5 reps of the following with an empty bar snatch grip RDLs snatch high pulls muscle snatch OHS snatch grip push press snatch balance hang power snatch snatch below knees

WOD

12-9-6 hang squat snatch or scale to hang power snatch 125/85 115/75 95/65

6-4-2 bar muscle up or scale to C2B pull ups/ ring rows