12/10/14

WARM UP

30-60 seconds of each:
DU
OH Squat hold
Good Mornig
Ring Push Up
Downdog
Couch Stretch
Lunge Pulse
Pass Through
Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Every 2 minutes for 8 sets (16 min)

High Hang Snatch + Hang Snatch + Snatch - AHAP 

Full squat snatch each time, try not to drop the bar in the middle of the complex.

SKILL

Snatch complex

WOD

15-12-9-6-3

Deadlift 225/185

MB Sit up 20/14

KB Goblet Squat 70/53

CASH OUT

10 minutes to find a 3RM Push Press

MOBILITY
Traps