WOD Saturday 05.25.2019

Mobility:
Overhead Banded Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side

Movement Prep:
A-Frame T-Spine Opener x 5 reps/Side
Adductor Stretch x 10 reps/Side
Wall Facing Squats x 10 reps
Bird Dog x 5 reps/Side

Warm Up:

AMRAP in 5 minutes
Min 1: 200m Jog
Min 2: AMRAP
6 Jump Squats
4 Ring Rows
2 Inch Worm to Push Up

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

HSPU
– Push Ups x 3-5 reps
– Piked HSPU x 3-5 reps
– Box HSPU x 3-5 reps
– Strict HSPU x 3-5 reps

3 sets to Build to Workout Weight

3 Power Snatch
3 HSPU/Push Up/Push Press
2 Power Snatch
2 Strict HSPU/Push Press/Push Up
1 Power Snatch
1 Deficit HSPU/HSPU/Box HSPU
– Rest 60 seconds b/t sets –

WOD

For time:
30 Power Snatch (135/95)
30 HSPU
20 Power Snatch
20 Strict HSPU
10 Power Snatch
10 Deficit HSPU (4/2″)

*Pack
30 Power Snatch (95/65)
30 Push Ups
20 Power Snatch
20 Push Press
10 Power Snatch
10 HSPU
*Pup
30 Power Snatch (75/55)
30 Push Press
20 Power Snatch
20 Push Ups
10 Power Snatch
10 Box HSPU