FRIDAY 3-10-17 OPEN 17.3

17.3 open prep

Foam roll 2-5 min
Crossover symmetry scap activation
T, W, Y
WARM UP
10 min
2-3 Rds
200m run, row
10 SHPT
10 OHS
10 drop snatch
10 SOTS PRESS
10 GOODMORNINGS

MOBILITY 20-30 sec
HANDCUFF STRETCH
MATADOR STRETCH

SQUAT MOBILITY

ANKLE MOBILITY

THEN
SKILL PREP:
SNATCH

BURGNER WARM UP
Snatch complex W/light wt.
3 snatch grip DL AT MID SHIN
3 MU SNATCH FROM Hang
3 OHS
10 min build up to a heavy single focus on sitting in catch for 2-3 sec
SKILL PREP: C2B spend 5 mins
5 bar taps
Work up to a set that works for you
Coupled skill prep
6 c2b
6 snatch (singles at 95/65)
6 c2b
4 snatch (singles at 135/95)

 

WOD 17.3

 

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

 

 

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