Pre-Wod Snatch Progression:
3 Rounds:
200 M Run
5 Burpee Box Jump Over
10 WallBall
30 Second Super Couch Stretch, each side
2-3 Rounds:
15 PVC Passthrough
3 Turkish-Get Up, each side
5 Good Morning
15 GHD Sit-Up
Skill: Burgener Warm-Up
5 Dip Drive
5 Elbows High
5 Muscle-Snatch
5 Snatch Drop, x 3
5 Pressing Snatch Balance
5 Heaving Snatch Balance
5 Snatch Balance
5 Hang Power Snatch
Workout of the day for Thursday, May 7th, 2015:
A.
Snatch progression, Week 5
50% x3 x2,
60%x3,
70% x3,
75% x3,
80% x3,
85% x2 x3
B.
7 Min AMRAP:
7 Muscle-ups
30 Hang Power Clean 135/95
“After Party”
800M Sled Pull @ 45/35-lb
1 Minute Cow for Shoulders, each
1 Minute Thoracic Mob, each
1 Minute Pigeon, each