Thursday, 21 July, 2016
WARM UP – MOBILITY
Alternate hip openers & band shoulder exercises
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Snatch warmup with empty bar:
5 Snatch Deadlifts + 5 Snatch Pulls
-Rest 10-15 secs-
5 Muscle Snatches + 5 Power Snatches w/3secs pause in Landing
-Rest 10-15 secs-
5 Overhead Squats w/3secs pause + 5 Overhead Squats no pause
WOD A
3 POWER SNATCHES + 3 OVERHEAD SQUATS
3+3 E90SECS x 6 sets (9 mins + 5 mins warmup)
-Start light and build as needed to build to a heavy set for the day. As always, focus on perfect mechanics over weight
-Snatches are ideally T&G
WOD B
SNATCH PULL X 3
3 reps E2MOM x 5 sets @ 90-110% of 1RM Snatch
WOD C
5 MIN AMRAP DOUBLE UNDERS-BALL SLAMS
30 Double unders
15 Ball slams 40/30lb
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Last completed November 20th, 2015
ACCESSORY
3 Rounds:
2-3 Crossover Iron Scap exercises
50-60 secs Weighted Plank
