11.12.18
Ath. Street Workout fellur niður næstu þrjú skipti vegna fjölskylduaðstæðna. Næsti tími er á miðvikudaginn í næstu viku.

WOD
Overhead Squat (Min 0-5 * Moderate 2 Reps)
Snatch Balance (Min 5-10 * Moderate 2 Reps)
Snatch Complex (Min 10-15 * 1 Snatch Pull + 2 High Hang Squat Snat)
Snatch (Min 15-20 *Heavy 1RM Squat Snatch)
Snatch (Min 20-25 *5 TnG Squat Snatch)

COACH’S NOTES

WARM UP PRIMER
### 15 Mínútna auka mobility upphitun
Fyrir áhugasama / Þá sem hafa tök á að mæta fyrir tímann
———–
Foam Rolling: Thoracic + Lats (Upper Back) – 3:00 Total
Banded Shoulder Distraction – 1:00 Each Side
Pectoral Mash – 1:00 Each Side
Foam Rolling – Quads and Adductors – 2:00 Total
Banded Hamstring Distraction – 1:00 Each Leg
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

WOD WARM UP
## :45 Seconds
Quad Stretch
Active Samson
Active Spidermans
Slow Air Squats
Push-up to Down Dog

## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Snatch Grip Deadlifts
5 Overhead Squats

## Child’s Pose on Box: 1 Minute
## Standing Straddle: 1 Minute

## 2 Rounds
5 Snatch Pull
5 Snatch Balance

## 1 Round Each
With No Foot Movement:
3 High Hang Squat Snatches
3 Hang Squat Snatches
3 Squat Snatches
– – – – – – – – – – – – – – – – – – – – –
With Foot Movement:
3 High Hang Squat Snatches
3 Hang Squat Snatches
3 Squat Snatches

CategoryWOD