Thursday. 12.4.14

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. 10-10-10

C: EMOM for 10 minutes of:

1 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 squat snatch.

LII: Hang squat snatch.

LI: Power Snatch to OHS.

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

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