Day 49

Hello, all. Today, we will be focusing on speed with some snatch work. We will also be working on getting comfortable in the bottom of the OHS/Snatch. Really focus on exploding those hips with the snatch. It translates very well to the squat and the explosive power it takes to move heavy weight. The squat cycle is incorporated into the workout with the snatches. Here we go!

Warm-up:
2 Rounds
8 Dislocates
10 Barbell Rollouts
8 Squats
10 Lunges w/Twist

Mobility:
Roll Hamstrings/Glutes - 1min/side
Roll Calves - 1min/side
Your Choice Shoulder Band - 2min

Shoulder Press Cycle:
75% + 10lbs - 7x5

Skill:
Snatch Balance w/3sec hold in the bottom - 5x2

WOD:
EMOM for 10min
3 Power Snatches @ 85% of 1RM

Key to today is speed and power! That's what it is every other day too though. Happy WODing!