WOD 110515

What is your morning ritual like?

Weightlifting Warm up 1

1 x 25yd Flip the Baconhttps://www.youtube.com/watch?v=4m-1kOLFvW8
1 x 25yd Fast Feet https://www.youtube.com/watch?v=cWtLQgxO7Pc
1 x 25yd Double Leg Hops
1 x 25yd Double Leg Hops- High
1 x 25yd Walking Groiner Stretch
15 Sots Press w/ PVC

Snatch Position Stretches

Circuit, 3 sets:

10 sec Squatting Quad Snatch Position
10 sec Standing Overhead Position (hold the top position of an Overhead Squat)
10 sec Overhead Squat Position (hold the bottom position)

Snatch Practice

1 set with empty barbell:

Squatting Quad Muscle Snatch x 3
Squatting Quad Power Snatch x 3
Squatting Quad Power Snatch + OHS x 3
Squatting Quad Full Snatch x 3
With barbell + technique or light plates:

3 Part Pause Muscle Snatch x 1
3 Part Pause Power Snatch x 1
3 Part Pause Power Snatch + OHS x 1
3 Part Pausing Snatch x 1
With barbell + technique or light plates:

3 part pause, then 2 part pause, then from the floor

3-2-1 Part Pause Muscle Snatch
3-2-1 Part Pause Power Snatch
3-2-1 Part Pause Power Snatch + OHS
3-2-1 Part Pause Snatch

Snatch (10 Min EMOM 1 Snatch building to a technical max )

Isabel (Time)

For Time:  30 Snatches, 135# / 95#

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