Fri 23/8/19 – Wod

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

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