09.12.17

Warm Up:2:00 rowing/running/biking Two sets of: Hollow Body Swings x 10 reps https://www.youtube.com/watch?v=A_8tpCRz8rM&index=19 Single Arm Circles x 10 forward/backward Ring-Rows x 10 reps

Barbell Warm Up: 5 Good mornings 5 Back squats 5 Elbow rotations 5 Presses from behind the neck 5 Stiff-legged deadlifts 5 OHS

Skill: Snatch Every minute, on the minute, for 3 minutes (3 sets): Snatch Press from Behind the Neck in Receiving Position x 3 reps start with an empty barbell and add light load

followed by . . .

Every minute, on the minute, for 3 minutes (3 sets): Tall snatch x 2 reps start with empty barbell and add light load

followed by . . .

Every 90 seconds, for 12 minutes (8 sets), complete: High Hang Snatch + Mid Thigh Snatch @ 70% of 1-RM

WOD In partners complete 8 rounds total A- runs 400m B- works on rounds of 10 power snatches 115/75 40 DUs- sub 10 attempts at DUs- NO singles