March 8, 2016

 

a) WARM UP:

  • 10 dowel pull thrus
  • 10 reverse dowel pull thrus
  • side shuffle to end of gym
  • 10 air squats
  • side shuffle back
  • 1 min wall stretch
  • 30s each leg couch stretch
  • 30s each arm banded lat distraction
b) STRENGTH:

Snatch Max in 12 reps.  Take no more than 20 min.

c) WOD:

4 Rounds For time:

  • 4 HSPUs
  • 6 alternating dumbbell snatches (55/35)
  • 6 10m shuttle SPRINTS

Rest 2 mins

Cash Out: Accumulate 3 min in an L-sit (rings, paralette bars, plates, floor)

d) RECOMMENDED MOBILITY:

  • Lat roll
  • Couch stretch
  • Roll quads
  • Sleeper stretch

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