Sunday, 17 July, 2016

WARM UP – MOBILITY

3-5 min aerobic / dynamic warm-up

Hip and shoulder stretch / prep – coaches choice

Overhead Squat + Snatch warm-up with empty barbell

Quick review of Clean + Split Jerk

WOD A

SNATCH X 2

In 20 minutes build slowly to a heavy double. Rest as needed between sets.

Not touch and go, you may drop the bar between reps but there may not be more that 10s between lifts for a successful double.

(If you hit your first rep, miss your second, you do not get a third attempt. A double must be two consecutive reps)

WOD B

CLEAN & JERK X 2

In 20 minutes build slowly to a heavy double.

Same rules as with the Snatch

WOD C

PUSH PRESS X 5

BENT OVER ROW X 8

Warm-up each movement (3-4 mins) then;

Every 90s x 8 sets: (4 working sets each)

C1) Push Press x 5 (Build to a heavy or 5RM)

C2) Pronated Bent Over Row x 8 (@3,1,X,1)

Same or similar weight across the rows, maintain tempo and position. Alternate Pronated and Supinated grip each round.

ACCESSORY

Crossover Symmetry: Plyo