Thursday, 15 September, 2016
WARM UP – MOBILITY
(12 mins max.)
60 secs hip opener lunge each side
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2 Rounds for quality
20-30 secs Handstand Hold
10 Snatch Grip Deadlift w/empty bar (add pull 2nd round)
5 BTN Snatch Grip Press from 1/4 squat + 5 from 1/2 or full squat (sotts press) weighted PVC or empty bar
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Start 15 min clock for WOD A, experienced lifters start lifting, newer lifters go through tech with a coach
WOD A
SNATCH PULL + SNATCH
15 mins to build to a heavy Snatch Pull + Snatch
-Use the Snatch Pull to prime your technique for the Snatch, focus on sweeping the bar in close and finishing vertical on your pull
-Let technique dictate the weight, don’t add if your reps aren’t feeling good
-Power Snatch is fine if you don’t have OHS mobility
WOD B
22 PUMP STREET
2 min AMRAP per station with a partner, 30 secs rest between stations, 3 rounds (22 mins total):
Rope Climbs (work on a few legless each round for Adv.)
Handstand Pushups (work on a few strict each round for Adv.)
Burpee Box Jump Overs 24/20″ (box facing)
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-One partner works at a time, break reps up in to small, fast sets
ACCESSORY
3-4 sets:
8-12 Strict Dips – ring or bar
20 Alt. Bent Over KB Rows
2-3 Crossover Plyo exercises
