Monday, November 8th

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WOD:

For Time: 20 min cap
20/15 Cal Row
10 Hang P. Snatch 115/85
20/15 Cal Row
9 Hang P. Snatch 115/85
20/15 Cal Row
8 Hang P. Snatch 115/85
20/15 Cal Row
7 Hang P. Snatch 115/85
20/15 Cal Row
6 Hang P. Snatch 115/85
20/15 Cal Row
5 Hang P. Snatch 115/85
20/15 Cal Row
4 Hang P. Snatch 115/85
20/15 Cal Row
3 Hang P. Snatch 115/85
20/15 Cal Row
2 Hang P. Snatch 115/85
20/15 Cal Row
1 Hang P. Snatch 115/85

Note: spend 10 minutes going over snatch technique and relaxing the grip, focusing on your leg drive. We want this weight to be something heavier that we can complete the first sets in no more than 3 sets. We will use the row to get our heart rate up but will make up most of our time on limiting the rest on that barbell.

Accessory:

3 Sets:
6-8 Snatch Grip BB Shrug Holds (5s)
30s Flutter Kicks in Hollow Hold

Note: The Snatch Grip BB Shrug Holds should be done with the same weight on the bar. Perform a snatch deadlift up, then keeping knuckles down, core and shoulders braced, pull your shoulder blades up and back, locking in the hold for 5 seconds, then lowering. Repeat 6-8 times. Flutter kicks – make sure that shoulder blades are off the ground, hands can be held over head or towards the ceiling.