Sunday, 17 September, 2017

WARM UP – MOBILITY

Big dynamic stretch

OHS/Snatch warmup

WOD A

3 Position Snatch
A1) 15 mins to build to a max 3-pos Snatch, floor/above knee/high hang (newer lifters can go high to low)

A2) E2.5MOM x 4 sets:
1 3-pos Snatch @ 85-90% of A1

WOD B

Snatch Pull x 3
B1) 12-15 mins to build to a 3RM Snatch Pull (stop when technique starts to breakdown)
-Focus on keeping arms straight throughout the pull and sweeping the bar into your hips, finish tall with a drive-shrug-pull
-Use straps if you have them

B2) E3MOM x 3 sets:
3 reps @ 85-90% of B1
-Rest 15-20 secs-
3 Tall Box Jumps @ 80-85% effort – explosive but safe

WOD C

3 Super Sets:
8-10 GH Raises
8-10 Good Mornings (with a bar, add weight as needed)
-Rest 1:30-2 mins-

ACCESSORY

1) 2-3 Rounds:
15-20 Banded Oblique Rotations/Chops per side
15-20 KB Oblique Side Bends Per Side

2) Crossover Iron Scap