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THURSDAY 151210

Warm-up:

Row 500m

Crossover symmetry

15 matrix turns

10 push ups

8 strict pull-ups

15 squats

20 good mornings

Samson lunges down

Zombie walks back

10 behind the neck snatch grip push presses (barbell)

10 hang power snatches (barbell)

10 OH Squats (barbell)
Barbell:

Six sets of…

3-Position Snatch

(high hang, mid-thigh, then from the floor)

Rest 2-3 minutes
Build over the course of the six sets.
WoD:

Complete as many rounds and reps as possible in 7 minutes of:

7 Overhead Squats (135/95 lbs)

7 Box Jumps (24″/20″)

7 Toes to Bar
Mobility:

Lax to plantar

Lax to shoulders

Mash quads

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