02.02.18 The Open 18.0

Warm Up:Row or Bike 400m 6 TGU- 3 each side Row or Bike 300m 4 TGU- 2 each side Row or Bike 200m 2 TGU - 1 each side

Mobility: get into a lunge position- kneel tall, don't lunge forward, pull hips under and squeeze the glutes. Hold this stretch for :30 each side, contracting and releasing every :05.

get into a spiderman lunge position- leave back leg off the ground, with the leg out front, take the opposite hand on the knee and drive the knee out while keeping the foot flat on the ground. Contract as hard as you can and then relax. Do this for :30 each side.

banded lat stretch x :30 each side

Barbell Warm-Up With an empty barbell, complete the following: Snatch Grip RDL x 3 reps Snatch Pull x 3 reps Muscle Snatch x 3 reps Close Grip Overhead Squats x 3 reps Snatch Balance x 3 reps Tall Snatch x 3 reps Snatch x 3 reps

Skill: snatch 10:00 EMOM mins 0-2 snatch pull + power snatch @ 60% mins 3-5 power snatch + snatch @ 65% mins 6-9 snatch @ 70-75%

WOD

Open 18.0 21-15-9 DB snatches 50/35 35/20 Burpees over the DB- no stepping out of the burpee for RX