Tuesday, February 5, 2019

2/5 Day#23



Snatch Warm up
Banded over head shoulder circles + external rotation
5x
Bar on back press force the extension 
OHS with a 3 second pause
Drop snatch

Snatch technique
Power snatch
Power snatch + OHS
Drop snatch
Full snatch

Skill
Snatch with accommodated resistance 

WOD
5 rounds of:
3 speed snatches
400m run
NFT

GoFit
Single Arm DB Warm up #2
3x 
10 DB deadlifts (5 right/ 5 left)
OH DB carry 10m right/ 10m left
10 DB row (5 right/ 5 left)
Rack DB carry 10m right/ 10m left
10 DB cleans (5 right/ 5 left)
DB farmers carry 10m right/ 10m left
10 DB thrusters (5 right/ 5 left)

Skill
Stone G2S & DB snatch

WOD
7x
20:20
-Stone G2S
-Shuttle run
-DB snatch
-DB shuttle run


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