Friday, 9 June, 2017
WARM UP – MOBILITY
Dynamic warm-up: Hips and shoulders
Pre-squat hip openers + overhead/thoracic stretch
—
Overhead squat + Snatch warm-up and technique drills (dowel or empty barbell)
4-5 min to warm-up for start of WOD A
WOD A
SNATCH
Every 2 min x 10 sets:
Set 1 & 2: 3 x High hang squat snatch (60-70%)
Set 3 & 4: 2 x Hang squat snatch (70-80%)
Set 5 – 10: 1 x Squat snatch (80%+ build over the 6 sets to a heavy single)
WOD B
10 MINUTE TEAM ASSAULT
In teams of 4 complete AMRAP Assault Bike calories in 10 minutes.
Teams will rotate athletes every time a 100ft sled push has been completed.
The 4 athletes will rotate stations in order:
Assault Bike for max Cals
– Rest –
100ft Sled push (90/45lb added)
– Rest –
