13 July 2016

Warm Up:  Lower and upper body lift prep (15 mins total)
MOBILITY and Shoulder prep phase 2

REVIEW:  SNATCH (20 - 30 MINS incl bar warm up)  Dowels

Set up/pull / transition/ receive
Review each part of the movement (do 10 or so reps)  correcting form as you go, then put it all together

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

Add weight :  3 sets of 2 Pull/Dynamic

WOD:  11 MIN CAP  Compare to June 10, 2015
Dakota Games #15.4
Row 1000m then
21-15-9
Power Snatch (#95/65)
HSPU

Rx2:
Same weight
Push Ups

Rx3:
Hang power snatch any weight appropriate or alternating single arm dumbbell snatch
Low bar or other assisted push up

SILVERS:
Same warm up

SKILL:  Dumbbell or kettlebell snatch (coach's choice)

WORK:  DG 15.4
1000m Row then
21-15-9
DB or KB snatch
Push Ups (any appropriate mods)

SCALED:  300 m ROW
then 12-9-6
DB snatch (2-5 lbs)
Wall push ups