Tuesday, 19 December, 2017
WARM UP – MOBILITY
3-4 mins dynamic
—
2 Rounds:
10 Banded Dislocates
10 Banded Front/OH Raises (stepping on band)
10 PVC OHS (5 w/2 secs pause, 5 x 1 1/4 squats)
10 Box Jumps
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Snatch warmup w/barbell
WOD A
SNATCH
20 mins to establish a 1RM Snatch
-Ideally a full squat but power is acceptable if you don’t have the mobility
-Move on to OHS whenever you have maxed out
WOD B
OVERHEAD SQUAT X 3
-Use the remaining time in class to establish a 3RM Overhead Squat
-If you don’t have a mobility to OHS, either work on it with PVC/lightweight, or Front Squat 3RM instead
FRONT SQUAT X 3
ACCESSORY
3 sets:
8 Single Arm DB or KB Shoulder Press @ 31X1 tempo + 100′ OH Carry (go straight from last press into OH carry)
2-3 Crossover Iron Scap exercises after each set of presses
15-20 Reverse Hypers
-Rest 2 mins-
