MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: 5 BB OHS. 3 BB squat snatches. 20 mountain climbers.
REVIEW: OHS. Squat Snatch. Mountain Climbers.
S: OHS. WU to starting weight. 5-5-5-5-5. 2:00 rest between efforts.
C: EMOM for 10 minutes of:
1 Squat Snatch + 1 hang Squat Snatch
20 count mountain climber
Record total volume moved to the board. You may add or de-load weight as necessary during the workout.
LIII: Pause (at knee) squat snatch + hang squat snatch.
LII: 2 Hang squat snatches
LI: Hang Power Snatch to OHS. Try to be more perfect than last week.
COOL DOWN (Optional): CTF Pull Complex at 105% of the day’s heaviest snatch.
3 rounds of:
1 snatch grip high pull with :02 pause at the knee
2 snatch grip hang high pulls (practice the “big shrug”)
10 snatch grip barbell shrugs
Rest :60.
PWMOB: Roll out: Shoulders. T-spine. Hips. Hamstrings. Calves.
Advanced: 30 mountain climbers
Endurance: 30 mountain climbers
In honor of today’s snatches, how about a fun little “Mickey Moment” (aka Brendan Reilley) to set the tone for today: