Wednesday May 12th

Warm up - crossover symmetry activation, 20 shoulder rolls, couch stretch, elevated pigeon stretch, 2 rounds of: 5 Split squats (Each leg, lunge stance, as deep as you can go into lunge) +  10 seated barbell good mornings (on bench) + twisted cross stretch (30 sec each side x 2). 

Barbell technique: Muscle Snatch + Power Snatch + Squat Snatch: work up to 60%

Snatch Triples

9 x 3 reps up to 80sh%

Snatch Singles

1,1,1 Above what you hit for your triple for the day

5 Rounds for time

24 GHD Sit Ups

9 Overhead Squats 135/95#

Rest 10 minutes

5 Rounds for time

6 Bar Muscle Ups

6 OHS 165/115#