Sunday, 11 June, 2017

WARM UP – MOBILITY
3-4 min Aerobic warm-up
Big dynamic joint warm-up + stretch

Tech: Muscle Snatch and Power Snatch

WOD A
MUSCLE SNATCH
10 min to establish a heavy single or 1 RM muscle snatch

WOD B
POWER SNATCH X 3
Every 2 min x 6 sets: 3 Power snatches
Sets 1&2: 60-65%
Sets 3&4: 65-70%
Sets 5&6: 70-75%

Experienced athletes may drop and re-set between lifts, newer athletes work on lowering the bar down and linking the reps touch and go.

WOD C
1 HALTING SNATCH DEADLIFT (HIP) + 2 SNATCH PULLS
Pause mid shin, above the knee, then stop at the high hang/hip position, return to the floor and complete 2 x snatch pulls.
10-12 min to complete 3-4 good working sets at 80-90% of max snatch.

ACCESSORY
Complete 3 rounds, resting as needed:
6-8/side x Weighted Single leg RDL’s
15-20 x Banded Glute bridge
15-20 x GHD Sit-ups