30 Dec 2015

Warm Up:
Dynamics 1 t&b each (rig to redline)
High knees
Walking lunge open to side angle
Tiny bunny hops
Frog jumps

3 rnds:
10 Good mornings
10 active/passive hangs, on 10th rep finish with 1 strict pull up

REVIEW:  HANG POWER SNATCH  (Dowels)
-Set up
    ~feet, back, hamstring engagement, body over the bar
10 x-Pull & reset- on coaches count, controlled mvmt, stay up on toes for 2 secs
10 x Pull & transition (muscle snatch) and reset on coaches count
10 x Hang Power snatch on coaches count

Bar warm up:  Pull / Muscle/ Dynamic 3 x 2

WOD:

Buy In:  4 t&b bear crawl (short way, wall to silver line)
THEN:
5 RFT
10 DU unbroken
10 Hang Power Snatch 95/65
10 Pull Ups

Rx2:
Feet elevated low bar pull ups

Rx3:
Ring Rows
Alternating single arm dumbbell snatches