Friday, 1 September, 2017

WARM UP – MOBILITY

6-8 mins dynamic

Snatch Pull tech w/barbells

WOD A

SNATCH PULL X 3
Snatch Pull E2MOM x 6 sets:
Sets 1-3: 5 reps @ 70-80% of 1RM Snatch (newer lifters go by feel & technique)
Set 4-6: 3 reps @ 80-90%

-Use this time to perfect your pulling mechanics, don’t worry too much about the amount of weight you have on the bar. Focus on hips and shoulders rising together, sweeping the bar into the hips, and finishing tall

WOD B

DEADLIFT X 6
Alt. EMOM x 16 mins (4 sets each)
1) 6 Deadlifts (start at approx. 70% and build as needed – doesn’t have to be T&G)
2) 6-12 Cal Bike SPRINT (less than 40-45 secs)
3) 100′ Sled Push (Heavy walk, but unbroken 50′ lengths)
4) Rest
**Everyone start on deadlifts, group in 3-4’s and follow your partners through the EMOM**

ACCESSORY

3 Rounds:
10-15 GH Raises
100′ Front Rack KB Carry
100′ Farmers Carry
-Rest 90 secs-
*perform all exercises back to back, then rest 90 secs between rounds