Sunday, 6 August, 2017
WARM UP – MOBILITY
Pre-snatch banded shoulder openers
Hip openers
—
Review WOD A complex w/empty bar
WOD A
6-8 mins movement primer:
3 Muscle Snatches + 3 Snatch Balance – build over 3-4 sets as needed but don’t go heavy
WOD B
1 POWER SNATCH + 1 SNATCH + 1 OVERHEAD SQUAT
No dropping the bar between Power and Full Snatch, come to the ground and reset without letting go of the bar
B1) 15 mins to build to a max in the complex
—Rest 3 mins—
B2) E2MOM x 4 sets:
Sets 1&2: 1+1+1 @ 85-90% of B1
Sets 3&4: 2+2+2 @ 75-80% of B1 (these reps can be T&G but don’t have to be)
WOD C
BTN SNATCH GRIP PUSH PRESS X 3
2 sec pause overhead on every rep
Build to a heavy triple and perform 3 working sets there – weight should be heavy but not grinding/unsafe
ACCESSORY
4-5 sets:
12 Pronated Bent Over Rows
