04.09.18

Warm Up:Two sets of: Row x 500 Meters @ easy pace Kettlebell Swings x 15 reps Goblet Squats x 10 reps

Skill: snatch balance work on this 1. for position 2. for speed 3. for load 5 sets of 2 reps set 1- 50% set 2- 55% set 3- 60% set 4- 65% set 5- 70%

Primer: box jump practice Either use a shorter box or a stack of plates 3 sets of 4 box jumps- it's all about quality here, not quantity!

• full hip extension
• build sounds landing mechanics
• feet flat on landing
• knees neutral
• abs braced
• eyes/chest up
• pause at top position momentarily
• step off box if over 20"

WOD

12:00 EMOM

min 1: box jump overs x 10 reps

min 2: power snatch x 10 reps 75/55

Post WOD: L-sit hold 1:30  accumulate time