Tuesday, 28 November, 2017

WARM UP – MOBILITY

Upper & lower body dynamic stretches
BB warmup for WOD A

WOD A

Pause Snatch + Pause Hang Snatch
One full snatch with a 3s pause at the knee, followed directly by one hang snatch with a 3s pause at or above the knee
A1) 15 mins to build to a heavy Pause SN + Pause Hang SN

-REST 3-4 MINS-

A2) E2MOM x 3 sets:
1 Snatch + 1 Hang Snatch x 2 @ 90-100% of A1
*You may drop the bar after first hang sn

WOD B

Snatch Pull x 5
3 Snatch Balance + 3 Overhead Squats
Alt. E2MOM x 3 sets of each (12 mins)
1) 5 Snatch Pulls @ 80-90% (finish tall with shrug, doesn’t need to be a high-pull)
2) 3 Snatch Balance + 3 Overhead Squats @ 75-80%+

Optional Conditioning

For time:
21-18-15-12-9 Cal Row
18-15-12-9-6 Cal Bike
*Reps can be scaled to:
18-15-12-9-6 Row
15-12-9-6-3 Bike