February 7, 2017

February 7, 2017

dynamic :

4 minute clock :

10 good mornings

20 sec HS hold/ plank

30 single unders


mobility :

lat smash


work :

8 sets, every 2 minutes

snatch x 2.2.2 


notes :
- must be touch in go

- "." represents a 10 second rest period.

- 6 rep complex.

- build. 

- goal is to full snatch. power if needed.


wod :

16 minute alternating emom of :

odd - 1-10 handstand pushups

even - 2-10 pistols


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