Wednesday:  October 30, 2019

Warm-Up(0:00 – 20:00)
Mobility:  Banded shoulder distraction 2:00/side

General Warm Up
20 Glute Bridges
Run 400m (or row 500m)
20 Empty Bar Thrusters

Directly into:

Snatch Warm Up
Empty Bar (or PVC if needed), 5 Reps of Each
Muscle Snatch
Pause Overhead Squat
Behind the Neck Snatch Grip Press
Snatch Balance
Power Position Squat Snatch

Strength/Skill(20:00 – 35:00)
Spend time warming up the snatch for the workout.  If the bar feels light today, feel free to go for a new 1RM.

WOD(40:00 – 55:00) Strict 15:00 Time Cap

Fitness
3 Rounds
400m Run (or 500m row)
14 KB Snatch (7r/7l)

Performance
3 Rounds
400m Run (or 500m row)
7 Squat Snatch 115/85lbs

Option 2:  7 Power Snatch instead of squat snatch

Competition
3 Rounds
400m Run (if it’s snowy or icy feel free to row 500m)
7 Squat Snatch 155/105lbs