01.03.19

Warm Up:
24/20 cal row or bike
https://www.instagram.com/p/BoACjuElYJB/
supine leg raises with KB straight overhead- 8 raises each leg
single leg RDL x 10 each leg
quadruped to downward dog x 10 reps

Mobility:

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


with an empty bar complete 5 reps of the following:
1. snatch grip behind the head press
2. snatch grip behind the head press in a quarter squat
3. jumping squats with barbell on your back- continuous
4. Cossack squats with barbell on your back- but you can take it off it needed
5. muscle snatch from the hang


Skill: snatch
3 sets of high hang snatch x 1 rep @ 55-65%
3 sets of hang snatch x 1 rep @ 70%
3 sets of snatch below the knee x 1 rep @ 75%

WOD
4 rounds- pick the weight appropriate for Unbroken rounds
8 hang DB snatch right
8 DB push press right
10 sit ups
8 hang DB snatch left
8 push press left
10 sit ups