7 Jan 2016

Warm Up: (15 mins)
MOBILITY
Dynamics 1 t&b each
High Knees
Kickbacks
Walking lunge open to side angle

2 sets each:
10 Good mornings
10 each leg RDL leg swings
10 wall slides (standing)
10 per arm dynamic snatch with band

REVIEW:  Power Snatch  (20 mins work technique)
1)  Set up:  feet shoulder width/knees out/core tight/retract shoulders/head up
2)  Pull:  Long body/scarecrow arms/bar path (keep it close)
3)  Finish:  Snap!  Quick turnover/catch where you pull to (not a full squat)/sit back in receive

Bar warm up:  Pull/Muscle/Dynamic 3x2

10 MIN AMRAP

10 Power Snatch (95/65)
15 Cal Row

Rx2:  (75/55) from Hang or floor
Rx3:  Bar only or dowel from hang

SILVERS:
OHS 3 x 5

WOD:
Same as above with:
Dowels
Replace power snatch with dowel muscle snatch
Focus on long body up on tiptoes/bar path (keep it close!)