WOD Thursday 01.09.2020

Mobility:
Couch Stretch x 1 minute/Side
Wtd Akle Mobility x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side

Movement Prep:
A-Frame T-Spine Opener x 5 reps/Side
Hip Opener/Closer x 5 reps
90/90 to Tall Kneeling x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
10 KB Swings
10 Goblet Squats
5 Drop Squats
20 Mnt Climbers

Technique & Lift:

Squat Snatch
– Burgener Warm Up
– High Hang Squat Snatch
– Hang Squat Snatch
– Snatch

A. 5-7 minutes to complete 3 sets of:
3-Pos Squat Snatch

*Keep this weight light to primer your positioning
before the working sets.

B. Every 2:30 minutes x 6 sets
Squat Snatch x 3 reps
*Sets 1-2 @ 60% of 1RM Snatch
*Sets 3-4 @ 65%
*Sets 5-6 @ 70%

C. Complete
50 Banded Pull Aparts (Palms Up)
40 Alt V-Ups
30 Cal Row @ Ez-Moderate Pace