Thurs 1.5.17

1. Warm Up: Weighted Pass Throughs (if you can perform a pass through with straight elbows throughout the entire ROM then you can add weight) 4×5, Every 45 Seconds.

1. Skill: Hang Snatch
   • Points of Performance: Catching in a 1/4 squat with shoulders engaged overhead, Elbows Locked, Hips Back, Knees out
   • 3×5 with the barbell, Every 45 Seconds
2. WOD: 20 Min Interval Work
   • Goal of today’s WOD is to push the pace. Hang Snatch – move comfortably but in control. Row your heart out!!!!!
   • :30 Sec Max Hang Snatch (105/65)
     • :30 Sec Rest
   • :30 Sec Max Meters Row
     • :30 Sec Rest
3. Cool Down:
   • Partner Shoulder Stretch. 4×30 seconds each person. Switch back and forth.

The Info:

1. Open Viewing Party: 17.1, 17.2, 17.3, 17.4, 17.5
2. March 24, 2017: Friday Night Lights (80’s Theme)