WOD Saturday 08.10.2019

Mobility:
Overhead Banded Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
BirdDog x 5 reps/Side
Inch Worm + Push Up x 5 reps
Banded Pull Aparts x 20 reps

Warm Up:

AMRAP in 4 minutes
200m Jog
Into AMRAP of:
10 Plate GTOH
8 Plate Goblet Squats
6 Ring Rows

Technique & Review:

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

Every 2 minutes x 3 sets
5 Cal Row or Bike
3 Power Snatch

WOD

4 rounds for time:
20 Cal Row or 15 Cal Bike
10 Power Snatch
– Rest 1 minute b/t rounds –

*Comp – 165/115
*L3 – 135/95
*L2 – 4 rounds of:
15 Cal Row
10 Power Snatch (95-115/65-85)
*L1 – 4 rounds of:
15 Cal Row
10 Power Snatch (Light load up to 75/55)