WarmUp
- 10 Broomstick Pass throughs
- 10 Sec Broomstick Lat stretch
- 5 Good Mornings
- 5 Back Squats
- 5 Elbow Rotations- each side
- 5 Snatch grip Push press
- 5 Snatch grip RDL’s
- 5 Overhead Squars
Pull Up/ Ring row Prep
- 5 Scap pull ups
- 5 Kip Swings
- 5 Strict Pull Ups/Ring rows
Push Up Prep
- Establish hand position (Hands further back helps more chest less shoulder)
- 5 Push Ups
Power Snatch Progressions/Prep
Broomstick/Barbell
- 3 Snatch Deadlifts
- 3 Snatch grip high Pulls
- 3 Hang Power Snatches
- 3 Power Snatches
Establish Working weight
WOD for Time
10 Rnds of "Cindy"
500m Row/20 Cal Bike
20 Power Snatches
* 1 Rnd of "Cindy"
5 Pull Ups/Ring rows
10 Push Ups
15 Air Squats
