12/10/13

Warm Up
800m run last 200 mobility drills
5min Shoulder prep use bands and drills
10- hollow body rocks, superman, v-ups

Skill MU Progression
Rows, ring dips, bar with band

5min load bar for snatch

WOD “Amanda” 9-7-5
MU
Snatches 95/55

Amanda scaled 9-7-5
3 ring row and 3 dips
Snatch weight for proper technique

Strength Back Squats
3X3 70%, 80%, 90%