09.29.17

Warm Up:1:00 jump rope 10 x reverse lunges with single arm KB hold in front rack :30 jumping jacks + :30 mtn. climbers 10 x seated KB strict press then... 15 Glute Bridges 10 Banded Pull-Aparts Horizontal 15 Banded Tricep Push Downs- light band tied to rig. Use both hands on band and pull down. Keep elbows tight to body. Use lats and triceps on the pull down. 10 Banded Pull-Aparts Overhead 15 Glute Bridges

Skill: 3:00 EMOM @ 55-60% 1RM for snatch 3 reps snatch push press (behind the neck) + 1 rep snatch balance then... Every 1:30, for 9:00 (6 sets), complete: Mid Thigh Snatch + Snatch from 2″ below the knee @ 70-75%

WOD 21:00 EMOM Every 3:00 complete a round of 2 ring muscle ups- sub 2 ring dips + 2 pull ups 5 squat snatch 135/95 115/75 95/65 7 burpees