07.06.2022

Warm Up
2 rounds8 Alternating Bird Dogs (3 sec hold at top)5 1-arm Walking KB Swing (each side)15 second Standing Straight Leg Hold (each side)30feet  Mixed Carry - Waiter-Overhead (each side) Mobility
xiaopeng circles x 5 each side each direction
Press and stretch x 5 reps  https://www.instagram.com/p/CTP-hVRFmvK/
deep squat progression x 5 reps
 
 
Snatch Warm Up- 5 reps each

1. slow OHS
2. Sots press to stand
3. behind the neck press to OHS
4. snatch extension + pull under
5. power snatch in the pockets


  
Strength
A. 4 sets of 2 muscle snatch
B. 5 sets of 2 power snatch @ 70%
C. 5 sets of 1 snatch lift off + 1 snatch @ 75%

WOD
"Independence"
For Time
10 power snatch 135/95   115/75    75/55
20 box jump overs  24/20"
40 DB hang clean & jerk - dual DBs   35/25  20/15
Rest 2:00
40 DB hang clean & jerk
20 box jump overs
10 power snatch