Wednesday's 09-11-19 S

Warm Up:
Early Birds Foam ITBs & Piriformis...
+
T Spine Mobility: 
- Cat-Camel, T-Spine Rotations, & Thread the Needle 
Hamstring & Hip Mobility: 
- Moon To Sky, Knee Hugs, Lying Dynamic CrossOvers 
+
Grab Plate for Dynamic 90s....
2-3 Sets of: 
10 Ring Rows (mix up grip)  
10 Air Squats 
10 Dynamic 90s 
+
Grab BB/Snatch Skill Work: 
- Hang Snatch High Pull
- Mid-Shin Snatch High Pull  
- Muscle Snatch- focus on elbows
- Power Snatch- focus on footwork
- 20 Wall Balls 20/14 Split between partners
- 10 Pull-Ups Split between partners  

Workout:  
Teams of 2:
100 Wall Balls 20/14
75 Power Snatches 75/55 
75 Pull-Ups (mod: Banded Pull Ups or Ring Rows)
75 Wall Balls 20/14
50 Power Snatches 85/60    
50 Pull-Ups
50 Wall Balls 20/14 
25 Power-Snatches 95/65  
25 Pull-Ups 
100/75 Calorie Row
- Feel free to Clean & Jerk 95/65-105/75-115/85