8.16.18 Thursday

Mob: Softball Calves/Feet x2m + Ankle Walk Series x50y ea

Warmup: 2 rounds

Banded OHD Squat x8

Elevated Heel Touch x5e

Wall Press Deadbug/Leg Lower x5e

Skill: Power Snatch Tech

1x5 PVC Oly W/U

1x5 BB Oly W/U

2x3 HPS (Ak) W/U

4x2 HPS @ 60-65%

WOD: For Time (7m CAP)

21-15-9

T2B

DB Snatch (50/30)

Alt Pistol or Goblet Alt Rev lunge (50/35)

Strength: 3 sets

2 KB FR Split Squats x8e

GHR x6-8 or PM GHR x5-6

KB Chest Supp Row x10