Tuesday, 15 November, 2016

WARM UP – MOBILITY
Quick dynamic joint warm-up
Pre-squat hip opener lunge + Dowel dislocates
Burgener style hang snatch warm-up w/ dowel

WOD A
HANG SNATCH
3-4 min of warm-up time then;
Every 90s x 10 sets:
Start nice and light and build slowly each set to a heavy single hang snatch:
Sets 1-3: Hang Snatch x 5
Sets 4-6: Hang Snatch x 3
Sets 7-10: Hang Snatch x 1

Ideally these are all hang squat snatches, but scale to hang power snatch as needed but still try to catch as deep as possible in a strong position and ride down in to the OHS.

WOD B
PAUSE FRONT SQUAT X 3
3 sec pause in the bottom of every rep
3-4 min warm-up time, then:
Every 2 min x 5 sets: 3 Pause Front squats
(Start your first working set at ~65-70% of your 1RM FS and build to a heavy set)

WOD C
BALLS OUT
Complete for time:
21-15-9 reps of:
Wallballs (30/20 – slam balls to 10/9 ft.)
Burpee ball slam (30/20lb)
——————-
Scale to a regular ball for the WB as needed.
For BBS: Hands on floor, chest to ball

ACCESSORY
3-4 min cooldown row or bike
10-15 min of static stretching / mobility work