Sunday, 4 February, 2018
WARM UP – MOBILITY
Full body dynamic stretch
PVC dislocates, OHS
Snatch tech for WOD A
WOD A
HANG SNATCH + SNATCH
Hang Snatch can be from pockets or above knees
E2.5MOM x 5 sets:
1 Hang Snatch + 1 Snatch @ 80-85%
-Drop/reset after Hang Snatch
-Keep the same or similar weight across, all sets should be challenging but makable, don’t try to max-out
WOD B
SNATCH PULL X 3
B1) 12 mins to build from WOD A to a 3RM Snatch-pull, stop when you feel your technique change
*Use straps if you have them
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B2) E2.5MOM x 3 sets:
3 Snatch-pulls @ 85-90% of B1
WOD C
BACK SQUAT X 8
3 Super Sets:
8 Back Squats @ 55-65% of 1RM
16 DB Walking Lunges – heavy as possible UB (hold DB’s by side)
-Rest 2 mins-
ACCESSORY
1) 3 Super Sets:
6/side Bulgarian Split Squats @ 31X0 tempo
12 Double KB Front Rack Squats
-Rest 2 mins-
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2) Crossover Iron Scap
