August 19th, 2017 – Washed Up Athlete

Strength

Pause Snatch
2-2-2-2-2-2-2
Aim for 7 total pairs. Does not need to be touch and go. Pause about 2-3″ below the knee.

GHD Barbell Hip Extensions with Row
8-8-8-8-8
Add these in between sets of Pause Snatches. Be fairly modest with your weight selection. This is not about rowing strength as it is about programming neural patterns.

WOD

 

3 rounds for time:
Prowler Push the length of the soccer field
15 Burpees at the end of the soccer field
Lunge back the length of the soccer field

Accessory – Mobility/Rolling Out

 

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