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THURSDAY 150709

Warm-up:

Row 500m

Crossover symmetry

10 push ups

Straight leg bear crawl down

Broad jumps back

3 wall walks

15 leg swings

15 OH squats
Barbell:

Every 2 minutes, for 20 minutes (10 sets)…

3 Snatch Lift Offs + Snatch

(for the snatch lift off, you’ll emulate your snatch start, raising the barbell only to the mid-knee, then pause slightly before returning it to the ground – work on perfect positioning during that first phase of the lift)

Build in loads over the course of the 10 sets from approximately 60-90% of your 1-RM Snatch.
WoD:

Every 6 minutes, for 18 minutes (3 sets), for times…

135/95 lb. Hang Power Snatch x 10 reps

24″/20″ Box Jump Overs x 20 reps

Run 400 Meters
Mobility:

Mash Achilles/calves

Roll posterior

Lax to shoulders 

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