Wednesday 1.10.18

Image result for amrap meme

MOBILITY

improving overhead position with banded distraction (starts at 2:20 in video) 2 min ea side
https://www.youtube.com/watch?v=ULj-K0DsjPE
super frog with bumper plate 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=r6cmn_S98K8

STRENGTH

8 min EMOM
1,1,1,1,1,1,1,1
3 position power snatch (pockets, knees, floor)
build up to a heavy complex

WOD

AMRAP 3
12/9 calorie row
12 power snatch 95/65
rest 3 min
AMRAP 3
12/9 calorie row
8 power snatch 115/80
rest 3 min
AMRAP 3
12/9 calorie row
4 power snatch 135/95

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