Wednesday 2.20.19

GROUP PREP (skip PVC warm-up)

Mobility: 1:00 each: Banded Shoulder Distraction, Lacrosse Ball Pec Mash, Lacrosse Ball Upper Back

Snatch Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Presses (behind the neck)
5 Stiff-Legged Deadlifts (Snatch grip)
5 Overhead Squats

WOD

On the Minute x 20 (4 Rounds):
Minute 1 – 5 Pausing Overhead Squats
Minute 2 – 15/12 Calorie Row
Minute 3 – 5 TTB + 8 DB Snatches (50/35)
Minute 4 – Handstand Walk Practice
Minute 5 – 12/9 Calorie Ski Erg/Bike

Load the barbell for the OHS with 50% of your estimated 1RM Snatch. Take this barbell from the floor.

Post WOD MOBILITY

1:00 Couch Stretch, Pigeon Pose, Foam Roll Lats/Upper Back