Thursday, 13 July, 2017
WARM UP – MOBILITY
Dynamic hip openers + shoulder circles, PVC dislocates, sotts press and OHS
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Barbell Snatch warmup
WOD A
SNATCH PULL + HANG SNATCH + SNATCH
E2MOM x 7 sets:
Sets 1-3: 2 Snatch Pulls + 2 Hang Snatches + 2 Snatches (60-70%)
Sets 4-7: 1+1+1 (75-85%)
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Set of 2 may be touch and go or quick pause and re-set on the floor but no dropping during the set.
WOD B
HALTING SNATCH PULL X 3
Pause at the knees for 2-3 secs each rep
BTN SNATCH GRIP PUSH PRESS X 6
Alt. E2MOM x 4 sets of each:
1) 3 Halting Snatch Pulls @ 80-85% of 1RM
2) 6 BTN Snatch Grip Push Press – heavy but smooth, don’t go to failure
Optional Conditioning
1) Tabata Assault Bike
-Rest 4 mins-
2) Tabata Row
ACCESSORY
Crossover Iron Scap
