Aug 12, 2016

 

a) WARM UP:

  • Scap activation
  • 10 plank shoulder taps
  • 10 air squats
  • 10 dowel pass thrus
  • 10 dowel OHS
  • 5 WB as high as possible
  • 10 OHS with empty bar

 

b) STRENGTH/SKILL:

Snatch Complex – Building every 1:30 for 9 min:

From the rack:

  • 3 Snatch Balance + 1 OHS
c) WOD:

4 Rounds:

  • 500 Meter Row
  • 400 Meter Run
  • 15 T2B
d) ACCESSORY WORK:

  • 400m 2 handed farmer carry…every drop, perform 5 deadlifts

 

e) RECOMMENDED MOBILITY:

  • roll out forearms with lax/bar
  • stretch and roll out calves

 

Posted in WOD