3/31/2014

WARM UP

Pass through
Kipping practice
30 sec Handstand hold
Push up
OH wall squat with training bar
Good mornings
Static lunge
Hurdlers
Leg swings

Foam roll

SKILL

Snatch pull

BUY IN

Snatch pull 70%+ 1RM snatch
8 sets x 1 rep

Yes, just the pull. Set up like you are going to snatch , pull to triple ext + shrug your shoulders and release bar at chest height instead of getting under it.

WOD

14.5

Or

3RFT

335m (short loop)
10 pull-ups
6 American KBS 70/53

CASH OUT

OH walking lunge 200m - use 45 pound plate

MOBILITY

Hip flexor and lats