Warm-up: 3 minute AMRAP of – 5 Strict Pull-ups (or beat swings if your pull-ups aren’t there yet), 10 Push-ups, 15 Squats
Mobility: Dislocates, shoulder banded distractions, T-spine Smash with overhead extension bias with barbell or superfriend (BSL page 238-239)
Strength: Snatch – EMOM for 8 min – 1 Power Snatch, 1 Hang Power Snatch, 1 Hang Snatch @ 70%. Focus on technique!
Conditioning: This WOD was inspired by CFNE and is a test of your fitness, as such Rx is ON:
- 20 Power Snatches (115, 75#)
- 800m Run
- 20 Power Snatches (115, 75#)
Finisher: Med ball complex
