8 Sept 2015

WU:  DYNAMICS (5 mins)
Squat therapy/mobility (5 mins)

Warm up front squat (2-3 mins)

A) Rest no more than 3 mins btwn sets
1 Pause Front Squat + 1 Front Squat 1x5 at 135/95 lbs
1 Pause Front Squat + 1 Front Squat 1x4 at 150/105 lbs
1 Pause Front Squat + 1 Front Squat 1x3 at  160/115 lbs
1 Pause Front Squat + 1 Front Squat 1x2 at  175/125 lbs
1 Pause Front Squat + 1 Front Squat 1x1 at  190/135 lbs

Rx2:  start at 65/95 and go up in 10lb increments

Record your score as the highest weight completed for the 1 rep round

Snatch warm up 10 mins

B)Alt EMOM 10 mins: Snatches and Toes-to-bars

Every 1 min for 10 mins, alternating between:
2 Snatches, 135/95 lbs
5 Toes-to-bars

Rx2:  95/65

MOD:  Hang snatch / Toes to rings / knees to chest

SILVERS:
Dynamic warm up/roll out/mobility

SKILL WORK:  High hang snatch pull
Focus on start position way over the bar, scarecrow pull, hip extension (tall in toes)

Strength:  Deadlift 6 x 4

WOD:  10 MIN Alternating EMOM

5 dowel high hang snatch pulls
5 knees to chest/toes to bar/toes to ring