WOD Monday 06.03.2019

Mobility:
Overhead Banded Stretch x 1 minute/Side
Wtd Ankle Dorsiflexion x 1 minute/Side
Partner T-Spine Opener x 30 seconds/Each

Movement Prep:
Cat Camel x 10 reps
Wall Facing Squats x 10 reps
Deadbug x 5 reps/Side
Russian Squats x 10 reps

Warm Up:

AMRAP in 3 minutes
20 Plate Hops
5 No Push Up Burpees
10 Plate GTOH
5 Jump Squats

Technique & Review:

Snatch
– Burgener Warm Up
– High Hang Squat Snatch x 3 reps
– Hang Squat Snatch x 3 reps
– Squat Snatch x 3 reps

Every 90 seconds x 5 sets
3 Pos Snatch
*Floor + Hang Snatch (ATK) + High Hang Snatch

*Comp – Build to a Max for the Day
*L3– Build up to 70-75% of your 1RM Snatch
*L2 – Build up to 60-65% of your 1RM Snatch
*L1 – Pick a light load to focus on your Tech

2 sets to prep for workout load
5 Power Snatch
5 OH Squats
3 TTB or Knee Tucks
– Rest 60 seconds b/t sets –

WOD

For time:
15.12.9.6
Power Snatch
OH Squat
* Perform 7 TTB after every set of OH Squats
* Time Cap: 10 minutes

*Comp – 115/85
*L3 – 95/65
*L2 – 75/55
*L1 – Scale as needed/ Knee Tucks