Pillars

5/15/17

PreHab: Glute Activation, Scap Activation

Warm-up: Barbell Complex, Pull-up Variations

Strength: Hang Squat Snatch (build to a heavy 2reps)

WOD:

Rx: 4x
6 Hang Power Snatch @ 75%
9 Pull-ups
6 OH Squats
9 Pull-ups

Rx+: 4x
6 Hang Power Snatch @ 75%
9 c2b Pull-ups
6 OH Squats
9 c2b Pull-ups

Option 1: 4x
6 Hang Power Snatch @ 65%
6 Pull-ups
6 OH Squats
6 Pull-ups

Option 2: 4x
6 Hang Power Snatch @ moderate
9 Jumping Pull-ups or Ring Rows
6 OH Squats
9 Jumping Pull-ups or Ring Rows

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