Thursday, 4 May, 2017
WARM UP – MOBILITY
Banded shoulder openers/thoracic openers/hip openers
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Barbell Snatch warmup for WOD A
WOD A
8 mins to work on technique and slowly build up in weight, nothing too heavy though
2 Snatch Pulls + 2 Muscle Snatches + 2 Snatch Balance
WOD B
SNATCH X 3
EMOM x 7 sets:
3 T&G Squat Snatches @ 60-70% (you may go a little heavier as long as technique allows)
WOD C
In the remaining time in class:
4-5 sets of 5 reps 1 1/4 Bench Press @ 55-65%
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-Don’t go too heavy for this exercise today!
ACCESSORY
3-4 Rounds:
10-12 DB Pec Flies
15-20 Banded Tricep Press-downs
2-3 Crossover Recovery exercises each round
Optional Conditioning
10 min Calorie Row AMRAP*
*5 Burpees every minute on the minute, including the first
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Scale burpees 3-4 if you are slow at them
