11-13-2019

 

 

Warm-up

400m Run

30 sec OH Bar Distraction

30 sec (es) Dynamic Couch Stretch

Bergener Warm-up

w/PVC

3 Down and Finish (Bar Speed)

3 Elbows High & Outside (Bar Close)

3 Muscle Snatch (Quick Turnover)

3 Overhead Squat (Core Strength)

3 Snatch Drop (2″, 4″, 6″) (Quick Feet)

3 Snatch Drop (to the bottom) (Quick Feet)

Repeat w/ Barbell

Skill

10 Foot Transitions (Pull stance to Squat stance)

Strength/Skill

10 min

Work up to heavy 3 Snatch (Touch & Go)

*This should be above the weight for the WOD

WOD

“Isabel”

For Time

30 Snatch (135/95)

Cooldown

4 min Partner Hamstring Smash

(1 min working inside to outside/1 min working outside to inside each leg)