Thursday 2/25

WU: 3 Rounds:
1:00 Row, 9 Pausing Air Squats, 7 PT, 5 PVC Overhead Squats

Skill Transfer Chad Vaughn Olympic Warmup
Perform (5) reps of each movement with an empty barbell:
1) Good Morning 2) Pausing Back Squat
3) Elbow Rotations (bar on back rack, squeeze bar and bring elbows in front of bar)
4) Strict Presses 5) Overhead Squats 6) Stiff-Legged Deadlifts 7) Front Squats

Skill Snatch- Snatch Grip Push Press + 2 OHS + 2 Snatch Balances –
3 Sets at 50% 1RM Snatch
This is a primer and it’s only beneficial if we favor technique over weights.

Snatch
3-Position Snatch – 3 Sets at 70% of 1RM Snatch
Pos. 1: High Hang, “pockets”
Pos. 2: Hang, “knees”
Pos. 3: Floor

WOD 10 min EMOM
Odd: 5 R KB 1.5/1.0
Even: Calorie Row 18/14

POST WOD Foam roll
Spend time on Lats, Hamstrings and Quads.

CrossFit Open 16.1 is Friday