8 Nov 2013

Warm Up:

Junkyard Dog

Burgener Warm Up

Samson Stretch

Strength:

3 sets of 2 hang snatch at 60% 1RM

3 sets of 2 low hang (below knee) snatch at 60% 1RM

3 sets of 2 snatch from ground at 60% 1RM

WOD:

12 min EMOM

4 Snatch Grip Deadlift at 80% 1RM snatch weight

4 chest to barbell push ups (wide grip)

Cool Down/Mobility:

2 sets of 10 Sotts Press with PVC/bar

“Down Dog”/Shoulder mobility