Snatching that Itch

Group Warm-up:

Squat Day Warm-up
 
Complete individual warm-up prior to class.
Partner Row 1,500m - 250m Turns
Alternate with:
  1. Sots Press w/bar x10
  2. Cobra w/Reverse Hands for 30 seconds
  3. Overhead Squat w/bar x10

Announcements:

Sign up now for the Never Too Strong Seminar on Sept 27-28. Its $149!

Mobility:

Quad/Hip Opener: Wall Stretch

Lift:

Squat Day
 
Overhead Squat 2x5 @ 50% of Snatch 1RM
Front Squat 2x5 @ 50% of C&J 1RM
High Bar Back Squat 2x5 @ 65% of BS 1RM
Low Bar Back Squat 3x5 @ 75% of BS 1RM

Skills & Technique: (Click below for links to more info)

Wod:

Snatching that Itch
 
Run 200m
21 Hang Power Snatch 75/55lbs
Run 200m
15 Power Snatch 75/55lbs
Run 200m
9 Hang Squat Snatch 75/55lbs
 
For time.
Time Limit: 10 Minutes