10/26/15

ANNOUNCEMENTS 


WARM UP 

Pass through
Snatch Drops
Walking Lunges
Hurdlers
Side Lunges
Push Ups
Empty BB Strict Press
Down Dog

BUY IN

10 min to a heavy
2 pos snatch (floor,knee)
immediately following
1 Snatch @ 95% of heaviest

SKILL

Snatch High Pull
Start @ ~50% 1RM

work to drive elbow high. have a partner stand behind you with a pvc at pec height.
keep the bar close and pull so you hit the pvc.

WOD 

7 rds for total time:

15 Wall Balls 20/14#
12 Pullups
9 Hang Power Snatches 95/65#
rest 1 min

*score is time after last hang snatch completed

CASH OUT

N/A

MOBILITY

roll out them lats

RESULTS