Friday, 16 December, 2016
WARM UP – MOBILITY
Quick dynamic warm-up (leg swings, shoulder circles, lunges, dowel dislocates etc)
Review: Snatch deadlift/pull, muscle snatch, and power snatches.
WOD A
MUSCLE SNATCH X 3
POWER SNATCH X 2
1 HALTING SNATCH DEADLIFT (HIP) + 2 SNATCH PULLS
Pause mid shin, above the knee, then stop at the high hang/hip position, return to the floor and complete 2 x snatch pulls.
30 min of snatch work: Spend 8-10 min on each segment:
A1: Build to a heavy but not absolute max set of 3 x Muscle Snatch (touch and go)
A2: Build to a heavy double Power Snatch (you may drop re-set between lifts)
A3: Complete 3-4 heavy sets of: 1 Halting snatch deadlift + 2 Snatch pulls
WOD B
PARTNER 500M ROW INTERVALS
Complete with a partner of similar abilities:
8 x 500m Rows for time (Alternate sets – 4 x 500’s each)
—
Rower must be re-set between each row. Each athlete must complete a full 500m before exiting the rower.
Slower rower pairs may scale to 8 x 400m if needed.
ACCESSORY
2-3 rounds:
18-20 x Alternating bicep curls
10-12 x Seated dumbbell press
12-15 x Revers Flys (light DB or Plates)
