Thursday 12.11.14

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:


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