06.07.19
Dynamic Mobility, Activation and Warm-Up
Banded Perfect Stretch x 60 seconds per side https://www.youtube.com/watch?v=aI6TDSBlO5M&
Banded Lat Stretch x 60 seconds per side
Two sets of:
Assault Bike x 30 seconds
Over/Under Barbell x 5 reps each direction https://www.youtube.com/watch?v=k4eZs-6-q-s&feature=youtu.be
Tuck Jumps x 10 reps
Rest as you walk back to the bike
and then …
Barbell Warm-Up (use an empty barbell and focus on positioning)
5 Snatch Pulls
5 Muscle Snatch
5 OHS
5 Sotts Presses
5 Hang Power Snatch
5 Squat Snatch
Skill: snatch
5 sets of 1 snatch balance- build load- from the rack
then..
8:00 EMOM
1 x squat snatch
set 1-4 @ 65-70%
set 5-8 @ 70-75%
WOD
30 Power Snatches (95,65)
30 Burpee Box Jumps 24/20"
30 Overhead Squats (95/65)
Intermediate - (75,50)
Scaled- (65,35), 20 Reps, Step-ups
RX+ – (115/80); 30/24 box