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Thursday 2.8.18 Posted by admin on February 7, 2018 • No comments

A. Warmup:
2 x 1:00 Thoracic opener
DROM
then,
Oly Warmup:
5 x 5 sotts press
5 x 4 snatch push press from back
5 x 3 OHS
*Start with a PVC and work up to a moderate weight OHS

B. CF Open 12.2
As many reps in 10 mins as you can of:
30 Snatches, 75/45 lbs
30 Snatches, 135/75 lbs
30 Snatches, 165/100 lbs
Snatch, 210/120 lbs

This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch.

C. Cooldown:
50 Banded Pull Aparts
50 Seated banded rows