16 August 2019

Warm-up
Snatch Hip Movement
3-5 Rounds (45/35#):
high-hang snatch
hang snatch
snatch
*** work on fully extending hips and receive bar in full depth squat, relax pull as required ***
3 reps each,
mobility, then
3 reps each

Mobility
Shoulders:
i. 1:00/side Sub-Scap Smash (roller / ball)
ii. 1:00/side 1st Rib (trap) Smash (ball)
iii. :45 Child's Pose on Box/Bench
iv. 2x10 Wall Slides (PVC)
v. 3x7 "Yoga" Push-Ups

Weightlifting
Snatch [E3MoM-18]
1x3 @ 50%
1x3 @ 60%
1x2 @ 70%
1x2 @ 80%
1x2 @ 85%
1x2 @ 90%

Metcon
AMRAP-20
50 Box Jumps (24/20")
40 Squats
30 Sit-Ups
20 Push-Ups
10 Strict Pull-Ups
Rx= partner and split as desired ...
Rx+= solo