Thursday:  February 6, 2019

Warm-Up(0:00 – 20:00)
Mobility:  Hanging Shoulder Opener, 1:00/arm

2 Rounds
16 Alternating DB Snatches
16 Goblet Squats
6 Strict Pull Ups (or negatives if you’re still working on strict pullups)

Followed by:
Tall Snatch Warm Up, 3 reps in each position
3 Power Position Snatches
3 Hang Snatches, above knee
3 Low Hang Snatches, below knee

Strength/Skill(20:00 – 35:00)
Every :90 for 9 Minutes
1 Squat Snatch (heavy single – somewhere around 80-85%)*

*If you’re still working on the squat snatch, let’s do power snatch today.

WOD(40:00 – 49:00)

Fitness
AMRAP 9 Minutes
40 Lunges
30 Sit Ups
20 Push Ups
10 Alternating DB Snatches

Performance
AMRAP 9 Minutes
40 Lunges
30 Sit Ups
20 Push Ups
10 Power Snatches 135/95lbs

Option 2:  Reduce the weight to 95/65lbs

Competition
AMRAP 9 Minutes
40 Lunges
30 Sit Ups
20 Push Ups
10 Power Snatches 155/105lbs