170613
Warm-up
Warm-up
coach led
Warm-up
wod prep: wall squats with hands overhead, beat swings
Weightlifting
Warm-up
tall snatch (work on pulling under)
Metcon (Weight)
EMOM 10
2 hang snatch pull (65-75%)
1 hang snatch
2 hang snatch pull (65-75%)
1 hang snatch
Metcon
Metcon (3 Rounds for reps)
3 rounds:
AMRAP 3
5 pull-ups
5 t2b
10 wall balls (20/14)
AMRAP 3
5 pull-ups
5 t2b
10 wall balls (20/14)
1 minute rest between rounds
Mobility and Recovery
Warm-up
lats & quads