Sunday, 16 April, 2017
WARM UP – MOBILITY
4-5 min aerobic warm-up
Dynamic joint warm-up and mobility
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OHS / Snatch warm-ups and WOD A review.
WOD A
In 7-8 min work through 3 sets of this complex:
3 reps of each movement:
Snatch Pull
Muscle Snatch
Snatch Balance
Hang Power Snatch
Snatch
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Ideally unbroken sets of 15 reps, keep the bar light and movements crisp.
WOD B
SNATCH
4-5 min to warm-up to ~60% then:
Every 2 min x 8 sets:
Snatch x 3 (1.1.1. rest 5-7s between 3 quick singles))
Sets 1-3: Build from ~60-75%
Sets 4-8: ~75-80% across (pick a weight as stay with it for all 5 sets)
WOD C
3 FRONT SQUATS + 1 SPLIT JERK
Complete 4-5 working/building sets to find a heavy set. (~15 min)
Focus on your transition from ideal front squat positioning into your Jerk drive position.
ACCESSORY
3 sest rest as needed:
6-8/leg x Single leg RDL (use DB or KB in opposite hand)
6-8/arm x Single arm half kneeling Arnold press (KB or DB)
45-60s x Banded plank hold (from hands not elbows)
