Friday, 25 November, 2016
WARM UP – MOBILITY
5 mins dynamic
Banded shoulder/snatch warmup
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Overhead squat & snatch warmup with bar
WOD A
2 X 1 SNATCH PULL + 1 SNATCH
Perform 1 Snatch Pull + 1 Snatch, then repeat
In 15 mins work up to approx. 80% and perform at least 3 good working sets there
WOD B
Alt. EMOM for 21 mins (7 rounds of each)
1) 10-15 Cal Row
2) 30-50 Double Unders
3) 6-10 Burpee Box Jumps 24/20″
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-Pick numbers that will challenge you on the final couple of rounds but will be sustainable throughout most of the workout, working for no more than 40-45 secs each round
ACCESSORY
Crossover Iron Scap
