Friday, 14 October, 2016

WARM UP – MOBILITY

5 mins dynamic lower body
Banded shoulder/snatch warmup drills

OHS & Snatch warmup with empty bar

WOD A

SNATCH PYRAMID
10-8-6-4-2 reps for time
Snatches @ 60-65-70-75-80%

-Must be full squat snatches
-If you are a newer lifter, start with the empty bar and try to add 5-10lbs each set

WOD B

20 mins to complete 4-5 Super Sets:
6 Front Squats @ 60-65%
12 Alt. Jumping Lunges – hold DB’s in each hand if possible

-No rest between exercises, straight from Front Squats into Lunges
-Rest approx. 3 mins between sets

ACCESSORY

4-5 Sets:
12-15 Belt Squats @ 40-50% of 1RM Back Squat
Rest 1:30-2 mins between sets (partner up and alternate)

Crossover Iron Scap between sets or after Belt Squats