WOD Thursday 11.07.2019

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

Movement Prep:
Shoulder Pass Throughs x 10 reps
Quad T-Spine Opener x 5 reps/Side
Hip Opener/Closer x 5 reps
Kneeling Squat to Standing x 10 Alt reps

Warm Up:

AMRAP in 5 minutes
50 Single Skips
10 Ring Rows
10 Beat Swings
10 Goblet Squats
10 KB Swings

Technique & Review:

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

Rope Climb
– Stand to Lower x 1-2 reps
– Knees to Elbows x 2-3 reps
– Foot Lock & Hang x 2-3 reps
– Foot Lock & Extend x 2-3 reps
– Rope Climb x 1-2 reps

3 sets to build to workout weight
100m Jog
3 Squat Snatch
1 Rope Climb
– Rest as needed b/t sets –

WOD

3 rounds for time:
400m run
10 Squat Snatch (115/85)
3 Rope Climbs

*Comp
20 Assault Bike Cals
10 Squat Snatch (135/95)
1 Legless + 1 Rope Climb

*L2
400m run
10 Squat Snatch (75-95/55-65)
2 Rope Climbs

*L1
400m run
10 Squat or Power Snatch
1 Rope Climb or 2 Stand to Lower + Foot Lock