Tuesday, 24 October, 2017

WARM UP – MOBILITY

3-4 mins dynamic

2 Rounds:
10 Banded Dislocates
10 Banded Front/OH Raises (stepping on band)
10 PVC OHS (5 w/2 secs pause, 5 x 1 1/4 squats)
10 Box Jumps

Snatch warmup w/barbell

WOD A

SNATCH
20 mins to establish a 1RM Snatch
-Ideally a full squat but power is acceptable if you don’t have the mobility
-Move on to OHS whenever you have maxed out

WOD B

OVERHEAD SQUAT X 3
-Use the remaining time in class to establish a 3RM Overhead Squat
-If you don’t have a mobility to OHS, either work on it with PVC/lightweight, or Front Squat 3RM instead
FRONT SQUAT X 3

ACCESSORY

3 sets:
8 Single Arm DB or KB Shoulder Press @ 31X1 tempo + 100′ OH Carry (go straight from last press into OH carry)
2-3 Crossover Iron Scap exercises after each set of presses
15-20 Reverse Hypers
-Rest 2 mins-