WOD - Mar 21, 2018

Intent - PRACTICE
A1. Ring row into turn over - 5-7x4
A2. PVC band pull downs - 10-12 x4 *should be laying in hollow position
A3. Pistol practice - 6-8 good reps using wall/box to hold onto x4
+
20 min AMRAP
5 Box jumps @ 24/20"
10 Abmat sit-ups
15 Goblet squats

Sport -
A. Snatch complex - floor + hang + high hang - 5 sets from 60%
B. Snatch pull - 5@80%, 5@90%, 5@100%, 2-3@110%
C1. Pallof press - 10/side x4
C2. Sorenson hold - 30-45 sec. x4
C3. One arm/leg plank - 20 sec./side x4