04.21.2016

WARMUP
2:00 JUMP ROPE
THEN
4x SNATCH PROGRESSION W/ EMPTY BARBELL 

FITNESS
1)FRONT SQUAT 4X4
2)FLOOR PRESS 4X4
3A)5X10 CAPTAIN MORGAN (RIGHT) (10 EACH SIDE)
3B)5X1:00 SUPERMAN HOLD
3C)5X10 CAPTAIN MORGAN (LEFT) (10 EACH SIDE)

PERFORMANCE
1-5x1 3 POS SNATCH (HI-HANG/HANG/FLOOR)@80
2-5x3 1 SN-GR PP + 2 OHS @ AHAP
3-5x3 3 Hi-HANG FLAT FOOT SNATCH HI-PULL + 1 SNATCH. @ AHAP
​
WOD
9-7-5
OHS @ 60% of 1RM SNATCH
CTB PULLUPS
300M RUN