Sunday, 30 October, 2016
WARM UP – MOBILITY
Dynamic Stretches
Banded Shoulder Warmup
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OHS & Snatch Warmup
WOD A
3 Muscle Snatch + 3 Snatch Balance
12 mins to build in weight over 4-5 sets. Don’t max out, treat this as a technique primer
WOD B
3 POSITION SNATCH
Floor – Knees – High Hang
15 mins to hit 4-5 good working sets at 65-75% of 1RM
You can go heavy but the goal isn’t to max out
WOD C
FRONT SQUAT X 3
C1) 15 mins to build to a heavy or new 3RM Front Squat
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C2) 3 sets of 3 Front Squats @ 90% if C1
ACCESSORY
Crossover Iron Scap
