Sunday, 20 August, 2017

WARM UP – MOBILITY

Big dynamic stretch
Banded rotator cuff/shoulder warmups

T&G Snatch tech

WOD A

SNATCH X 5
SNATCH X 3
A1) E2MOM x 5 sets:
5 T&G Squat Snatches – build as needed but don’t try to max-out, save some energy for the triples. Aim for approx. 50-65%

—Rest 4 mins—

A2) E2MOM x 5 sets:
3 T&G Squat Snatches – first set should be heavier than last set of 5, build as heavy as technique allows

WOD B

BACK SQUAT X 2
B1) 15 mins to build to a heavy/max Back Squat double for the day

—Rest 3 mins—

B2) E2MOM x 3 sets:
2 Back Squats @ 90% of B1

—Rest 3 mins—

B3) 1 x AMRAP set at 75% of B1 (no more than 2 breaths at the top of each rep)

WOD C

2-3 Rounds:
100′ OH Double KB Carry
-Rest 1 min-
150′ Front Rack Sandbag Carry
-Rest 1 min-
200′ Farmers Carry
-Rest 1 min-

ACCESSORY

Crossover Iron Scap