3/8/13 13.1 Prep

All Groups: Competition Warm-up + 13.1 Walk-Through

10min Light Rowing/Airdyne/Jogging
+
EMOM for 5min - Row 15-20sec @ 80-90%
+
Specific mobility
- Hip
- Shoulder
- T-Spine
+
Snatch - work to heaviest weight you plan on making during 13.1
165
+
EMOM for 4min
8 Burpees in exactly 30sec (this will give you 16/min or 40 in 2:30)
+
TnG Snatch:
12 @ 75
2 x 3 @ 135
3 x 1 @ 165
+
10min Airdyne @ Z1 (mobility after this if necessary)