Thursday 4/17/14

Bring Tall Socks

Warm Up
500m row
10min Shoulder prep bands all mobility

Empty bar 2×5 reps
Shrug, shrug hi pull, push press

Strength Strict Press
3×5 75, 80, 85%

Skill Snatch review
Stance, knuckles down, bar hold, drop under bar
Snatch Balance 1 cycle…from back rack position
-Snatch balance drop 2 inch
-Snatch balance drop 6 inch
-Snatch balance drop full squat

WOD  20min EMOM
1-14 min…
Snatch Balance cycle/OHS
ODD  3/5 Snatch balance cycles
EVEN 5/8 OHS
Rest 2 min
17-20min
ODD 10 Burpee over bar
EVEN 10 HR Push ups

Skill Rope Practice grab 5……