Friday, 12 August, 2016
WARM UP – MOBILITY
Dynamic hip and shoulder warm-up / Snatch prep
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Overhead Squat warmup: 5 reps per exercise:
3 secs down, up fast
3 secs down, 3 secs pause, up fast
1 1/4 reps
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Snatch warmup: 5 reps per exercise:
Snatch Pulls
Muscle Snatch
Snatch Balance – Hold bottom position for 2-3s
3 Each: High hang snatch / Low Hang snatch / full snatch
WOD A
2 MUSCLE SNATCH + 2 SNATCH BALANCE
Every 90s x 4 sets: 2 x Muscle Snatch + 2 Snatch Balance
– hold the bar on the overhead position for 2-3s before lowering the MS
– hold the bottom receiving position for 2-3s on each rep before standing up the SB
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Don’t go too heavy on these, treat this as as a primer for WOD B
WOD B
3 POSITION SNATCH
3min warm-up time then:
Every 2 min x 6 sets: 3 position snatch: High Hang, Low Hang, Floor
Build to a heavy set for today
WOD C
DU, KB SNATCH, LUNGE
Complete AMRAP in 12 min:
40 Double unders
20 Kettlebell Snatches (24/16kg)(10/arm – broken any way)
20 Alternating goblet lunges (24/16kg)
ACCESSORY
Crossover Symmetry “Recovery”
