11-04-2013

Warm up

4 rounds

5 Push-ups

10 PVC pass through

10 KB Swings

Skill

Snatch Review, Snatch Sweeps 5x3(45/75)

Strength

Snatch, Sweep to Hip, Catch from above knee, 2 EMOM 10 Minutes.

Males: 65/75/85/95/105

Females: 35/45/55/65/75/85

Goal is clean, technically progressive reps. Weight's are a prescribed range. Can be adjusted mid-EMOM

 

WOD

3 Rounds

400m Run

5 Bear Complex 135/95

 

5 Burpee penalty paid then and there if bar touches the ground once you lift it.

Mobility

Foam roll

Low back/quads

Hip flexor stretch

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