Sunday, 22 January, 2017
WARM UP – MOBILITY
Dynamic hip openers
KB windmills & band shoulder warmup drills
—
OHS warmup
Pause Snatch warmup
WOD A
PAUSE SNATCH X 2
Pause at knees for 3 secs each rep
E2.5MOM x 6 sets:
2 Pause Snatches @ 70-80% of 1RM
WOD B
2 POWER CLEANS + 2 PUSH JERKS
Perform both Power Cleans, followed by both Jerks
Power Cleans do not have to be T&G
2 PC + 2 PJ E90SECS x 8 sets
-Start at approx. 70% and build as needed. You don’t have to build to a max, you can find challenging weight and stay with it across if you want
WOD C
SEGMENTED SNATCH GRIP DEADLIFT X 3
2 sec pause in all 3 positions:
1″ from floor, below knees, above knees
5 sets of 3 reps @ 80-90%+ of 1RM Snatch, rest as needed between sets
ACCESSORY
3 Sets:
8-12 GH Raises
15-20 Banded Glute Bridges
2-3 Crossover Recovery exercises
