Sunday, 25 June, 2017
WARM UP – MOBILITY
4-5 min aerobic warm-up
Dynamic joint warm-up + stretch out
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Overhead squat + Snatch warm-up
WOD A
8 min to work through 3-4 sets of:
3 Muscle Snatch + 3 Hang Power Snatch + 3 Snatch Balance
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This is just a technique primer, don’t feel the need to go too heavy.
WOD B
POWER SNATCH + SNATCH
Every 2:30 x 8 sets:
Sets 1 & 2: 3 Power Snatch + 3 Snatch (60-65%)
Sets 3 & 4: 2 Power Snatch + 2 Snatch (65-70%)
Sets 5 – 8: 1 Power Snatch + 1 Snatch (75-90% building)
WOD C
3 BTN SNATCH GRIP PUSH PRESS + 3 OVERHEAD SQUATS
17-20 mins to build to a moderate / heavy set of:
3 Snatch grip push press + 3 Overhead Squats
ACCESSORY
3 rounds, rest as needed:
5 x Tall Box jumps (seated or standing jumps) (1.1.1.1.1)
8-10 x Strict toes to bar
2-3 x Crossover symmetry “Plyo” movements
