Sunday, 2 October, 2016
WARM UP – MOBILITY
Banded shoulder warmup
Banded glute/core activation
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OHS warmup
Snatch warmup
WOD A
A1) 15 mins to build to a max 2 Power Snatch + 1 Hang Snatch
-You can drop after first Power Snatch but not second
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A2) E2MOM x 5 sets:
2 Power Snatch + 1 Hang Snatch @ 90% of today’s max
WOD B
KLOKOV COMPLEX
Clean grip deadlift + Clean + Paused front squat (2-3s at the bottom) + Push-press + Pause split jerk (2-3s at bottom of the dip)
20 mins to build to a max in the complex
WOD C
5 Sets:
8-10 Seated DB Military Press (wide press position)
20 Alt. KB Rows
*Rest 60-90 secs between exercises
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Perform Crossover Iron Scap after all 5 sets have been completed
