Sunday, 4 December, 2016

WARM UP – MOBILITY
Big dynamic joint warm-up, squat + overhead prep

Overhead squat warm-up
Snatch warm-up

WOD A
SNATCH
A1: Every 2 min x 3 sets: 3 position snatch (High hang, Knees, 1″ off the floor)
50-60% of 1RM, No dropping between reps

– Rest 2 min –

A2: Every 2 min x 9 sets: Snatch (drop, re-set between multiples)
Sets 1-2: 3 @ 65-70%
Sets 3-4: 2 @ 70-75%
Set 5: 1 @ 80%
Set 6: 1 @ 85%
Set 7: 1 @ 85-90%
Set 8: 1 @ 90-95%
Set 9: 1 @ 95+%

WOD B
SHOULDER PRESS X 2
Complete sets for quality and load:
10, 8, 6, 4, 2 reps of:
Strict shoulder press + Strict pull-up

Start at ~60-65% of 1RM press for your set of 10 and slowly increase weight as needed building to a heavy double as the reps decrease.
Directly after the strict press complete the same # of strict pull-ups, then rest as needed (~2min) before starting next set.

ACCESSORY
3 rounds:
3 sets of 15-20s Kettlebell arm bar
45-60s Face up Chinese plank (weighted if possible)