Sunday, 21 August, 2016

WARM UP – MOBILITY

Big dynamic stretch

OHS & High Hang Snatch warmup
*Tech C&J with empty bars after WOD A is complete

WOD A

HIGH HANG SNATCH X 3
Bar should go no lower than pockets and your torso should remain vertical or near enough

Barski Snatch!
20 mins to build to a heavy or max set of 3 High Hang Snatches
Start light and make small incremental jumps. Focus on finishing tall and pulling yourself under the bar fast, catching in a stable position.

WOD B

1 POWER CLEAN + 2 JERKS
20 mins to build to a heavy or max for the day
Don’t continue to add weight if your Jerks aren’t perfect

WOD C

3 Sets:
8/8 Bulgarian Split Squats
50′ HEAVY Sled Push
8/8 Standing Single Arm DB or KB Press
2-3 Crossover Recovery exercises