July 25, 2016

 

a) WARM UP:

2 mins row, ski erg, or air bike:

3 Rounds not for time:

  • 10 dowel pull thrus
  • 10 air squats
  • 10 beat swings
  • 5 empty bar snatch from shin (work on proper form!)
  • 5 front squats with empty bar
b) STRENGTH/SKILL:

Snatch complex:

E2.5MOM for 10 mins:

  • 3 position power snatch (hi hang, hang, floor) @ 60, 65, 70, 75%

**Reminder if your technique breaks down, forget the percentages.

 

c) METCON:

11 rounds for time:

  • 4 deadlift (135/95)
  • 3 hang clean
  • 2 front squat
  • 1 push press
  • 28 double unders (no singles)

(25 min time cap)

d) ACCESSORY WORK:

3x:

  • 10 med ball side toss (standing)
  • 10 side plank elbow touches
  • 20 leg lifts

 

e) RECOMMENDED MOBILITY:

  • glutes/hams – stretch (pigeon) and roll
  • lats, pecs, delts – roll

 

Posted in WOD