Thursday September 28, 2017

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(Competition / Phosphogenic 1-10 sec bursts)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 pvc pass through, 5 BB or pvc snatch balance, 5 Hang power snatch, 3 squat snatch.

SOD

Empty/Light BB or PVC pipe Technique Work: Snatch
Pair up to video each other on todays lifts. (15 min)

WOD 1

In 15 min, build to a heavy Squat Snatch, Split Squat Snatch, or Power Snatch. Try to get at least 5 of your lifts on video to watch later.

WOD 2

Tabata Mini band lateral walks (4 min total)
Odd round: Left leg leads
Even round: Right leg leads