09.20.19

Warm Up

2-3 TGU each side
6-8 ring rows- slow up, hold for 2 seconds
dynamic ankle series x 15 of each
A. bent knee hops
B. straight leg pop skips
C. small skater hops
D. horizontal supported hops against a wall

https://www.youtube.com/watch?v=5K0cNwpHxDw&feature=youtu.be
Mobility:
T-spine stretch on bench x 30 seconds
Twisted Cross pec stretch x 30 seconds/side
deep squat with barbell on the quads- hold for 20 second
overhead barbell hold in the snatch grip x 20 seconds

snatch receiving position hold x 20 seconds


Skill: snatch
3:00 EMOM sotts press x 3 reps- build over the sets
4:00 EMOM snatch balance x 2 reps build load
8:00 EMOM 1 rep snatch pull + 1 rep squat snatch


WOD- fast and furious tempo on this wod
5 RFT
3 hang squat snatch @75%
9 burpees
36 DUs

scaled
5 hang power snatch 75/55
9 burpees
21 DUs or 63 singles


Monthly Mobility Challenge
Week Three
Lizard pose 1 min/side
Seal Pose/ Sphinx 2 mins
Frog pose 2 mins
Saddle pose with eagle arms 1 min/side with arms
Table top 2 mins
1 min= 1 rep