Tuesday, 31 October, 2017

WARM UP – MOBILITY
Dynamic warm-up + stretch out
Red band shoulder warm-ups (dislocates, raises, pull-aparts etc.)

Overhead squat / Snatch tech + review with dowel or empty bar

WOD A
HIGH HANG SNATCH W / PAUSE X 3
3 secs pause in the bottom of each rep
Every 2 min x 3 sets:
3 x high hang snatch w/ 3s pause in the bottom position of each rep
(50-60% of 1RM)
Followed directly by:

HANG SNATCH X 2
Every 2 mins x 5 sets:
2 x Hang snatches (just above the knee)
Building from 65-80% of 1RM

WOD B
OVERHEAD SQUAT & BURPEE LADDER
10 min AMRAP Ladder:
2,4,6,8,10… continued
Overhead squat (115/75)
Burpee over the bar
– 30 double unders after each round (30-40s max)

(2 OHS, 2 BOB, 30 DU’s, 4 OHS, 4 BOB, 30 DU’s… etc.)
Score is last completed round # (6,8,10,12…) + extra reps.
Bars from the ground, you may squat snatch your first rep.

ACCESSORY
Crossover symmetry “Recovery”
After each CS movement complete either (alternating movements each round):
6-8/leg x Single leg RDL @3,1,1,1
-or-
15-20 x GHD Sit-ups, v-ups, or tuck-ups.