WOD for Monday, Aug 14, 2017

Mobility: Snatch prep

Parte A:
Wall squat 2'
Hip external rotation with flexion 2' cada lado
T-spine smash & overhead extension bias 2'
Banded shoulder rotation 2' cada lado

Parte B:
Burgener warm up
Skill transfers
3 position snatch

SNATCH

Snatch 5*1
Snatch highpull 5*4@95%

BACK SQUAT

6*2@80%, as fast as possible

STRONGMAN

For Time
30 mb passes
emom 5 burpees

NOA

"NOA"
15-12-9-6-3 reps for time of:
Power clean 60/40
burpee over the bar

GYMNASTICS

Max weighted muscle ups
rest 2-3'
max muscle ups
rest 2-3'
Max c2b
rest 2-3'
Max strict pull ups

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