Thursday, 12 January, 2017
WARM UP – MOBILITY
Junkyard dog warm-up
Red band dislocates, diagonal pull-aparts, OH presses and circles
Pre-squat hip openers
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Review Snatch technique with dowel or empty barbell
WOD A
SNATCH
EMOM x 5: Snatch x 3 (touch and go squat snatch @ 65-75%)
– Rest 2 min –
EMOM x 5: Snatch x 2 (touch and go squat snatch @ 75-85%)
– Rest 2 min –
EMOM x 5: Snatch x 1 (Squat snatch @ 85-95%+)
WOD B
8 MIN AMRAP: OVERHEAD SQUAT + TOES TO BAR
In 8 min complete AMRAP:
3-6-9-12-15… reps of:
Overhead Squat (115/80)
Toes to Bar
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Score your last complete round + extra reps (eg 15+11)
Scale OHS weight so that you can remain unbroken through most sets
If you don’t have a strong OHS position, then scale to front squats
ACCESSORY
Tabata abs:
8 rounds alternating: Hollow rocks & Grasshoppers
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Crossover symmetry “Recovery”
