Sunday, 16 October, 2016
WARM UP – MOBILITY
Dynamic stretch
Banded squat activation
Upside-down KB Press, KB Windmills etc.
WOD A
SNATCH
(3 x 5 min EMOMs)
1) EMOM x 5 mins:
3 T&G Power Snatch
-Build to a heavy but not max triple
-Strip 10-15% off the bar before starting part 2
***Rest 2 mins***
2) EMOM x 5 mins 1 Power Snatch + 1 Hang Snatch
-Build to a heavy 1+1
-Strip 10-15% off the bar before starting part 3
***Rest 2 mins***
3) EMOM x 5 mins 1 Snatch
-Build to a heavy/max single
WOD B
1 POWER CLEAN + 2 JERKS
20 mins to build to a max Power Clean + 2 Push Jerks
*Must be Push Jerks today
WOD C
BACK SQUAT X 3
15 mins to build to a 3RM Back Squat
ACCESSORY
3-4 Sets:
10-12 Arnold Press
2-3 Crossover Plyo Exercises each round
