April 6, 2017 

April 6, 2017

Warm Up-

400m Run

3 RNFT:

5 Scap Retractions from Pull Up Bar

7 Russian Baby Makers

9 PVC OHS

:20/leg Samson Stretch

Strength-

EMOTM for 3 Minutes:

High Hang Snatch x 2 reps @ 65% of 1-RM Snatch:

Rest 1 Minute:

EMOTM for 3 Minutes:

Hang Snatch x 1 rep @ 70-80% of 1-RM Snatch

Rest 1 Minute:

EMOTM for 3 Minutes:

Snatch x 1 rep @ 80+% of 1-RM Snatch

WOD-

3 RFT:

400m Run

10 Snatches 115/75, ADV= 135/95