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WOD - Tuesday, 4/30/2019

Warm-up: Power Snatch Warm Up #1
With an empty bar or PVC
Snatch Pull with Tempo (Pausing 5 seconds in each position - on the way up and down)
3 x 1
--> Mid-shin (staring position)
--> 1" Below the knee
--> 1" Above the Knee
--> at the Hip (power position - not extented)
--> Full Extension (no hold)

2 RFQ, with empty bar
3 High Hang High Pull
3 Hang Power Snatches
3 Snatch Grip Behind the Neck Jerks
3 Power Snatches

3 Position Power Snatch (Bottom to Top)

3 x 3
1 Power Snatch + 1 Hang Power Snatch + 1 High Hang Power Snatch
Hit 3 Sets at the same weight you plan on using in today's Metcon.

"April Showers"
4 RFT:
12 Power Snatches (135/95)
24 GHD Sit-ups (V-Ups)
1 Bill Murray Run

*Rain or Shine*

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