12.18.18

Warm up

400m row/bike
10 hang muscle snatch- empty bar
10 dead bugs
300m row/bike
10 hang power snatch - empty bar
10 2- legged pistols keep knees and feet together as you squat
200m row/bike
5 air chair swings
5 ttb



Mobility: postural exerciseshttps://www.instagram.com/p/BqyZHWTnq1x/
2 sets of 10 reps each
1. T-spine stretch on foam roller
2. 90 degree arm lift offs
3. Reverse snow angels
4. T's
5. Y's
6. Barbell raises

Then...

External rotation row and press
https://www.instagram.com/p/BrBSeNeAZHa/
perform 2 sets of 5 reps each side



Skill: snatch

8 sets of 1 rep power snatch + 1 rep hang power snatch
(Perform 1 snatch, lower the bar to the the hang position above the knee & perform 1 hang snatch)
set 1-2 @ 60%
set 3-4 @ 65%
set 5-6 @ 70%
set 7-8 @ 75%

then...
Snatch balance- from a rack
3 sets of 1 rep @ 70-80% 1 RM

WOD
13:00 AMRAP
3 Bar muscle ups- sub bmu drill on a racked bar with bands doing either the hip drive only or the full movement. https://www.instagram.com/p/BrGrPBAhqpz/
14 DB snatch 50/35 35/20
5 C2B pull ups- sub 3 inverted ring rows
14 DB snatch
8 TTB sub tuck ups or v-ups