Sunday, 7 January, 2018
WARM UP – MOBILITY
5 mins dynamic
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2 Rounds:
10 Band Straight Arm OH Raises
10 Band Pull-aparts
10 Cuban Press (weighted PVC + plates or empty bar)
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OHS/Snatch warmup for WOD A
WOD A
EMOM x 11 mins:
Mins 1-3: 2 Snatch High-Pull + 2 Muscle Snatch
Min 4: REST
5-7: 2 Pause Hang Snatch
Min 8: REST
Mins 9-11: 2 Pause Snatches
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-Treat this as a warmup, start light and slowly build, focusing on technique in prep for WOD B
WOD B
1 SN HIGH-PULL + 1 PAUSE HANG SN + 1 PAUSE SN
3 secs pause at knees
B1) 15 mins to build to a max in the complex
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B2) E2.5MOM x 3 sets @ 85-90% of B1
WOD C
3 Super Sets:
8-10 Weighted Good Mornings
15-20 Banded Hamstring Curls
-Rest 2 mins-
WOD D
3 Super Sets:
8-10 DB Arnold Press
8-10 DB Bent Over Rows
8-10 Cuban Press
-Rest 2 mins-
