W1

Thursday- Snatch Strength + Cl&J + Sport EMOM + Sled/OH Stability + Scap

3 sets

5 Thoracic Bridge Rotations/side

5 KB Windmills/side

60 sec Hip Opening Sequence https://www.youtube.com/watch?v=nLuvQCTPrcY

+

Snatch Warm Up

2-3 sets

3 Snatch Deadlifts

3 Muscle Snatch

3 OHS

3 Sotts Press

3 Hang Power Snatch

+

A. Hang Power Snatch + Snatch Balance + OHS, build to tough complex

B. Squat Snatch, 1/45 sec for 10 reps @ 80-90% of A.

C. Power Clean + Hang Squat Clean + Jerk, build to tough complex

D. Squat Clean & Jerk, 1/45 sec for 10 reps @ 75-90% of B

+

3 sets

100m Sled Drag w/ 90# on top of sled

100’ Snatch Grip Overhead Carry w/ Yoke if possible **if not, use barbell w/ KB’s hanging via bands

100’ Single Arm Farmer’s Carry each arm, heavy as possible

+

Feet Elevated Bridge Hold- 5 x 10 sec, rest as needed

Warm up done

Snatch warm up done

A. 150. Felling pretty smoked from Tuesday still

B. 135

C. 195

D. 175

Done

That oh yoke carry was no joke. Especially because I miss read the wod and did 100m of everything.