6.16.18 Saturday

Mob: FR Lats/Quads x2m + Ankle Walks x50y ea (QOD:Whats your go to Pre Workout Snack?)

2 rounds:

Band OHD squats x 10

PVC snatch balance x 5

Walking hip flexor x 10 yds

X Band Walks x20y

Skill: Snatch Tech

1x5 PVC/BB

2x1 FL + 1 HS up to 55%

10 min EMOM:

Min 1-5: 1 floor + 1 hang @ 60 %

Min 6-10: 1 floor can slowly increase if they look good and NO MISSES

Strength: 3 rounds

2 KB swing x 10

Strict C2B x 8

Ring tri ext x 8

Wod x 12 min

:20 row hard as possible

:40 easy just move pace on row