10.11.16

Warm Up Row 500m Thoracic Rotation x 10 reps https://www.youtube.com/watch?v=GAT73xiPy4Y&index=30&list=PLp0qJBUYU1zv0t4mQkVBPMn-arOc1bhRa Banded squats x 10 reps Deep squat progressions x 5 reps Ankle pulses x 5 each side

With an empty barbell: snatch drop unders x 8 behind the head snatch push press x 8 back squats x 8

Skill: back squats 5 sets of 3 reps @80%

WOD: 2 squat snatch 135/95 or 95/65 3 G2OH 4 skaters L+R=1

4 squat snatch 5 g2oh 6 skaters

6 squat snatch 7 g2oh 8 skaters

8 squat snatch 9 g2oh 10 skaters