5-21-13

Warmup

Dynamic ROM

Hamstring-Hip mobility

 

Strength

7x3

Snatch Grip Deadlift

*heaviest possible

http://youtu.be/E42_MZOKktU

The snatch Deadlift should mimic the first pull of your regular snatch. Get comfortable with bigger weight and use those hamstrings! 

 

WOD

4 minutes max effort Double unders

rest as needed

800m run for time

*this is an all out effort run for time. This is on the record board so go hard!

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