04.13.2022

Warm up
2 sets
Row or Bike 1:00, easy to hard pace
30 squats (10 narrow, 10 normal, 10 sumo)
10 behind the neck strict press
10 barbell Kang squats




Lats to Fly
3 sets
A. standing banded hollow IYs x 15- stand in hollow, rib tucked, squeeze butt. Keep the wrists straight (no extension). Pull up into the I then to Y keeping the rib down! (no arching)

B. Landmine meadow rows x 6 per side



Strength
A. snatch balance 5 sets of 3 reps building load to 70-75%- work on speed under the bar
B. hang squat snatch + snatch @ 75% x 3 sets

WOD
"Extra Level"
Every 4:00 for 4 sets
Run 200m
3 burpee pull ups
6 med ball sit up and then throw to the wall 14/12-10#
9 hang power snatch 95/65 75/55
*record splits