11/2/15

ANNOUNCEMENTS 


WARM UP 

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

BUY IN

15 min EMOTM - Snatch 1 Rep
70% x 5
72% x 5
74% x 5

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 

10 min amrap
7 power snatch 75/45
12 wallballs 20/14
17 box jumps 24/20

CASH OUT

3 rds
30 sec handstand hold
15 superman w/ 2 sec hold

MOBILITY

Band hip flexor kneeling

RESULTS