Mobility: ROM WOD "Open Series 2017 - 17.5" (18 min)

 

Warm up: 

Athletes Choice, choose one:

1600m bike, sprint last 400m

800m Row, sprint last 200m

 

Bar Warm up:

3 rounds:

2 Hang Power Snatch from Hip

2 OHS

2 Snatch Balance

2 Hang Squat Snatch from knee

 

 

Skill/Strength: Oly Lifting "Salt Games Practice"

Find Heavy Single of complex in 10 mins:

 

Snatch + Hang Snatch + OHS

 

(Any type of snatch is acceptable)

 

WOD: “The Rainmaker”

2 RFT: 16 Min cap

10 Dead Lifts 315/225

20 Deficit HSPUs (45 plates/25 plates)

30 Goblet Squats 70/53

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