WARM UP / MOBILITY
Big dynamic joint warm-up and hip and shoulder stretch: 8-10 min
—
Barbell Warm-up (6-8 min)
Empty bar or dowel:
Overhead squat warm-up
Snatch tech / warm-up
Clean and Split Jerk tech / warm-up
—
Barbell Warm-up (6-8 min)
Empty bar or dowel:
Overhead squat warm-up
Snatch tech / warm-up
Clean and Split Jerk tech / warm-up
WOD A
SNATCH
CLEAN & JERK
In 40 minutes establish a 1RM Snatch, and a 1RM Clean and Jerk
Try to spend roughly 20 min on each movement.
Power Snatch / Clean are permitted but full squats are preferred for experienced athletes.
Try to spend roughly 20 min on each movement.
Power Snatch / Clean are permitted but full squats are preferred for experienced athletes.
Optional / Accessory
3 rounds NFT:
2 x 15-20s KB Arm bars/side
20 x Banded tricep pressdowns
20 x Alternating Bicep curls
2 x 15-20s KB Arm bars/side
20 x Banded tricep pressdowns
20 x Alternating Bicep curls
