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