Thursday, 18 August, 2016
WARM UP – MOBILITY
Banded shoulder warmup
Pre-squat hip openers
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Everyone grab a bar or weighted PVC and tech Muscle Snatch, Snatch Balance & Overhead Squats
WOD A
MUSCLE SNATCH X 5
3 SNATCH BALANCE + 3 OVERHEAD SQUATS
Alt. E90SECS x 5 sets of each (15 mins)
1) 5 Muscle Snatch
2) 3 Snatch Balance + 3 Overhead Squats
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Build as needed but don’t go to failure. Muscle Snatches should not be grind and cause you to over-arch.
Newer lifters can just do a set of 6 Overhead Squats instead of SN Balance
WOD B
BACK SQUAT X 3
The remainder of class to warmup and complete 6 sets of 3 Back Squats @ 85% of 1RM across all sets
*If you haven’t been in for many squat days lately then work at 80%. These should be heavy but makable
ACCESSORY
3-4 Sets:
10 Alt. Back Rack Barbell Lunges – heavy as technique allows (clean the bar from the ground so you aren’t in the way of class)
2-3 Crossover Recovery exercises each set
