Sunday, 11 September, 2016
WARM UP – MOBILITY
3-5 min aerobic warm-up / Big dynamic stretch
—
OHS warmup
Snatch warmup w/light plates
WOD A
SNATCH X 3
20 mins to establish a 3RM Snatch
Don’t rush this, take your time establishing your mechanics at light weights, making small incremental increases, and make sure you take lots of rest between heavier sets!
WOD B
CLEAN & JERK X 3
20 mins to establish a 3RM Clean & Jerk
WOD C
2 HALTING SNATCH DEADLIFT + 1 SNATCH PULL
3 secs pause at knees on deadlifts only
Every 90s x 5 sets
ACCESSORY
3 Sets:
Max GH Raises (6-8 min)
60s Weighted Plank
