CrossFit Workout 10/3/18 Wednesday

Warmup
3 rounds:
1:00 half moon on the rig/side. Keep your feet together as you side bend.
1:00 t-spine stretch https://www.youtube.com/watch?v=0lezRswyQHo
10 slow eccentric OHS
10 scap pullups

then
do the snatch warmup

Workout Warmup
20:00 for 5 rounds of:

2 Snatch High Pull+2 hang squat snatches+ 2 OHS. Stay light enough that your technique is perfect.
Tuck lever AMSAP. Do this on the rings first, then move to the bar once you can hold :15 at parallel.
Toe to bar practice
Hollow hold :25

CrossFit Workout
3 RFT
10 OHS 95/65
10 T2B
500/400m row

Lift
Technique Warmup:
10:00 of:
3 sotts presses+ 3 tall jerks

then 15:00 to build to a heavy in:
1 clean pull+2 hang squat cleans+ 2 jerks

Conditioning
3×15 minute bike
rest 6:00 in between
keep consistent RPMs, 1 or 2 rpms faster than last week

Skills
EMOM 10:
2 RMU+3 deadlifts 225/155