SAMSTAG

20190105

Emanuel

Warm-Up
2 Rounds
– 1:30 Row
– 10 PVC Pass Throughs + 10 Reverse Grip Pass Throughs
– 10 Spiderman Lunges
– 10 active shrugs hanging from bar
Specific WarmUp
– 5 OH Squats
– 5 SOTTS Press
– 5 Pressing Snatch Balances
– 5 Heaving Snatch Balances
– 7-10 Snatch Balances

Build Up
*Review Bail
Set 1:– 5 Snatch Balances with empty Bar
Set 2:– 5 Snatch Balances with light Load
Set 3:– 3 Snatch Balances with light/moderate Load
Set 4:– 3 Snatch Balances with moderate Load
Set 5:– 2-3 Snatch Balances with slightly less than WOD Weight
Strength
* 1 Set every 3-4 Min
* Starting Load should be at 80%
Snatch Balance
1-1-1-1-1-1-1
Cool Down
10 Wall Walks with a 5 sec. Handstand Hold