Sunday, 25 September, 2016

WARM UP – MOBILITY
3-5 min warm-up
Full body dynamic stretches

OHS Warmup
Snatch Warmup

WOD A
SNATCH
20 mins to establish a 1RM Snatch

WOD B
CLEAN & JERK
20 mins to establish a 1RM Clean & Jerk

WOD C
1 HALTING SNATCH DEADLIFT (HIP) + 2 SNATCH PULLS
Pause mid shin, above the knee, then stop at the high hang/hip position, return to the floor and complete 2 x snatch pulls.
BTN SNATCH GRIP PUSH PRESS X 6

Every 90s x 8 (4 sets of each alternating)
C1: 1 Halting snatch deadlift + 2 snatch pulls (90-100% of max snatch)
C2: 6 x Snatch grip push press from behind the neck (build to a heavy but not maximal set)

ACCESSORY
3 round NFT:
2-3 Crossover Iron Scap exercises
15-20 GHD Sit-ups
40-60 Secs Side Plank per side (add band/weight resistance if this is easy)