12-6-2019

Warm-up

200m Run

Then w/ PVC

5 Good Mornings

5 Back Squats

5 (es) Elbow Punches

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff Legged Deadlifts

Repeat with Barbell

Mobility

1 min Bar Overhead Distraction

Skill

12 min EMOM

1 Pressing Snatch Balance

1 Heaving Snatch Balance

1 Snatch Balance

WOD

8 min AMRAP

7 Hang Power Snatch (50% of 1RM)

100m Sprint

Cooldown

2 min (es) Overhead Banded Distraction