Sunday, 28 May, 2017

WARM UP – MOBILITY
4-5 min aerobic warm-up
Dynamic joint stretch (squat + snatch prep)

Barbell tech: overhead squat, snatch balance, muscle snatch, snatch

WOD A
In 8-10 min complete 4-5 sets building to a moderate but not max set of:
1 Muscle snatch + 1 Snatch Balance + 1 Pause overhead squat (hold bottom position for 3-4s)

WOD B
3 POSITION SNATCH
Every 2 min x 8 sets:
3 position snatch (High Hang, Hang, Floor – you may drop between the hang and full snatch)
Start at a light-moderate weight and build to a heavy set

WOD C
FRONT SQUAT + JERK
15-17 min to build to a heavy set of: 1 Front squat + 1 Split Jerk

ACCESSORY
3 rounds: rest as needed
12-15 x Weighted hip extensions
8-10 x Single arm bent over rows
15/arm x Thera band internal + externals shoulder rotations