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OBCF WoD 03.09.2016

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Warm Up/Mobility
Bow & Arrow Shoulder Distraction x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s)
Hip Flexion/External Rotation on the wall x 2 min (https://youtu.be/HgEgIGE2ZI8?t=55s)
2 rounds of Barbell Complex:
Squatting Quad w/ Snatch Grip x 20 sec (https://youtu.be/O-0nz-LTKLs)
Press w/ Snatch Grip (behind the neck) x 10
Push Press w/ Snatch Grip (behind the neck) x 10
OHS to 2″ depth & Hold 2 sec
OHS to 4″ depth & Hold 2 sec
OHS to 6″ depth & Hold 2 sec
OHS to full depth & Hold 2 sec
Metcon
3Min AMRAP
12 Power Clean 95/65
12 Lateral Bar Burpee
Rest 3min
3min AMRAP
9 Power Clean 95/65
9 Lateral Bar Burpee
Rest 3min
3min AMRAP
6 Power Clean 95/65
6 Lateral Bar Burpee
S/S
A. Snatch Complex in 10min W2ML:
Snatch Balance + Hang Snatch + Snatch
don’t drop the bar..work to moderate load
focus on speed and confidence under the
bar.

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