DATE – Sunday Nov 16th
Warm-up: Dynamic warm-up / roll-out & stretch
Mobility: Pre-squat hip prep / front rack and overhead shoulder mob.
WOD A) Every 90s x 8 sets:
Front Squat:
Sets : Reps
1-2: 6 @ 60-70%
3-4: 4 @ 70-75%
5-6: 2 @ 80-85%
7-8: 1 @ 90-95%
(Goal is not to PR your FS today and ideally no missed lifts)
WOD B) Every 2min x 10 sets:
3 position snatch – Build to a heavy set
– Experienced lifters perform one from the floor, one from just above the knee, then one from the high hang.
– Less experienced lifters complete in reverse order, and/or high hang, mid thigh, knees (no lifts from the floor)
WOD C) 3 sets:
C1) 1.1.1. x 3-pause Snatch grip Deadlift (@110 – 115% of max snatch)
(Pause for 2s just a few inches off the floor/mid shin, just above the knee, and in your vertical dip/pockets position, stand, then smoothly control the bar down with
a 5s count. Rest 5-10s between 3 lifts.)
– Rest 1 min –
C2) Snatch grip behind the neck strict press x 6-8
– Rest 1 min –
