Sunday, 8 October, 2017
WARM UP – MOBILITY
4-5 min aerobic warm-up
Dynamic joint warm-up + stretch out
—
Overhead squat + Snatch warm-up drills
WOD A
Every 2 min x 5 sets:
3 x 1 Snatch Push Press + 1 Overhead Squat
(Building in weight, but we’re not looking to max out or fail reps.)
WOD B
SNATCH LIFT OFF + SNATCH
Perform a snatch pull to the knees, pause for 2-3s, return to the floor, re-set and perform a full snatch.
Every 2 min x 6 sets
Set 1-3: 65-70%
Sets 4-5: 70-75%
followed directly by:
SNATCH
EMOM x 5: 1 snatch (80-85% across)
WOD C
ENDERTON FRONT SQUAT COMPLEX
Complete 3 Front Squats:
1 with a 3s pause a the bottom +
1 with a double bounce out of the bottom +
1 regular front squat.
Every 2 min x 6 sets:
Build to a heavy set of the Enderton Front Squat complex
ACCESSORY
3-4 rounds: rest 45-60s between movements
8/leg x Single leg RDL (3,0,1,1)
8/arm x Half kneeling KB press (3,0,1,1)
8/arm x Single arm ring rows (3,0,1,1)
