Thursday, 9 March, 2017
WARM UP – MOBILITY
Dynamic running warm-up with upper + lower body movements.
Junkyard dog warm-up
Dowel dislocates + Burgener warm-up drills
WOD A
In 5-6 minutes, build up to a light-moderate set of:
3 x muscle snatch + 3 snatch balance
(Don’t go heavy here, just build on good mechanics and speed under the bar.)
Build to ~50% where you will start WOD B.
WOD B
SNATCH PULL + HANG SNATCH + SNATCH
In 15-17 min build up to ~60-70% of 1RM snatch and complete 3-4 working sets at that weight.
You may drop and re-set between the Hang snatch and full snatch.
Don’t feel the need to go too heavy or max out today.
WOD C
3 rounds:
12-15 x GHD Hip extensions (weighted if possible)
8-10/side x Single arm bent over rows (KB or DB)
5-7 x “ATYT” on Light Crossover Symmetry bands
Optional Conditioning
Row 500m x 5 sets
– Rest 90s between sets –
Aim for a consistent pace across each interval
