Friday, 11 August, 2017

WARM UP – MOBILITY
Dynamic hip and shoulder warm-ups
Green band hamstring stretch (laying on the floor)
Green band overhead/pec opener

Power Snatch tech/review/warm-ups

WOD A
HANG POWER SNATCH X 3
Every 90s x 8 sets: 3 Hang Power Snatch
Start at a light weight (~50-55% of 1RM) and build slowly over the 8 sets.

WOD B
TRIPPLE TRIPPLET
Complete 3 rounds for time:
20 Deadlifts (185/125)
10 Box jump overs (30/24″)
500m Run

For big classes, stagger start so everyone can have their own box.

ACCESSORY
3 sets:
15-20 x GHD sit-ups
6-8 x Single Leg RDL (@3,1,1,1 w/ KB or DB)
2-3 Crossover Symmetry “Plyo” movements each round