Sunday, 5 March, 2017

WARM UP – MOBILITY
4-5 min aerobic warm-up
Dynamic hip + shoulder stretch and lifting prep.

Overhead squat / Snatch balance / Snatch technique work

WOD A
6-7 minutes to slowly build to a light-moderate weight of this complex. Don’t go heavy, just technique work (60% max)
Power Snatch + Snatch Balance + Snatch
WOD B
SNATCH
EMOM x 5: 1 Snatch @ 65%
– Rest 1 min –
EMOM x 5: 1 Snatch @ 70%
– Rest 1 min –
EMOM x 5: 1 Snatch @ 75%

Goal if for no misses today. Find consistency with technique at these moderate weights with minimal rest.

WOD B
FRONT SQUAT X 5
BENT OVER ROW X 8
Every 2 min x 8 sets (4 each alternating)
B1: 5 x Front squats @ 65-75%
B2: 8 x Barbell bent over rows (heavy but smooth)

WOD C
3 rounds: (rest as needed)
6-8/leg Bulgarian split squats (use DB or KB)
12-15 Barbell bicep curls
10-20 x GHD Sit-ups