06.13.18

Warm Up3 sets of

2 Turkish get ups each side 15m bear crawl 10 alternating single leg cone taps https://www.youtube.com/watch?v=lq9c_NnO48g

banded warm up- https://www.instagram.com/p/Bjskn7-hklm/?taken-by=squat_university 1. The first works external rotation strength and stability in an exercise called “The W.” Hold for 5-10” in the outermost position. 5 reps for :05 hold

2. Next perform a band pull apart keeping your elbows straight and squeezing your shoulder blades together as your arms move out to the side. 10 reps 3. Diagonal pulls in each direction should follow before moving to shoulder circles. This is a classic mobility move with an added stability twist due to the tension from the band. 10 reps each side 4. Shoulder circles. 10 reps

Snatch Warm Up: empty bar

5 Good Mornings 5 Back Squats 5 Behind the Neck Strict Presses 5 Stiff-Legged Deadlifts 5 Hang Muscle Snatches 5 Overhead Squats

with an empty bar or light load:

3 reps muscle snatch 3 reps behind the neck press 3 reps tall snatch

Skill: Snatch Waves- squat snatch ( 12:00 EMOM)

Min 1: 3 reps @ 68% Min 2: 2 reps @ 72% Min 3: 1 rep @ 76% Min 4: rest Min 5: 3 reps @ 72% Min 6: 2 reps @ 76% Min 7: 1 rep @ 80% Min 8: rest Mins 9-11: 2 reps @ 80-84%

Primer: bar muscle up drill https://www.instagram.com/p/BjzytdjnFSs/?taken-by=cfgymnastics This drill can be a progression for athlete to use during the wod.

WOD 15-12-9

DB thrusters 50/35 35/20 7-4-3 Bar muscles up/ progression used today/ C2B pull ups