Sunday, 7 August, 2016
WARM UP – MOBILITY
Hip openers
Band shoulder warmups
—
2 Rounds:
5 OHS + 5 Snatch Balance
-Rest 10-15 secs-
5 Snatch Pulls + 5 Muscle Snatch
-Rest 10-15 secs-
5 Hang Snatch Pulls + 5 Hang Snatch
-Rest 10-15 secs
WOD A
Alt. E90SECS x 5 sets of each:
1) 2 Muscle Snatch + 2 Snatch Balance – treat this as a technique primer, make small increases each round
2) 3 Tall Box Jumps – work on explosive power, going a little higher each round
WOD B
2 X HANG SNATCH PULL + HANG SNATCH
(20 mins)
Complete 2 rounds of: Hang Snatch pull + Hang Snatch (4 reps)
Build to a heavy set in 20 mins. Newer lifters keep it light, working on technique.
Experienced lifters work from pulling blocks. Set up so the barbell is just above the knee.
WOD C
4-5 Rounds:
Barbell OH Stability – attach bands and KB’s to a barbell and walk figure 8’s for 30-40 secs
6-8 Pendlay Rows
ACCESSORY
Crossover Iron Scap
