Wednesday, 27 September, 2017

WARM UP – MOBILITY

1) 5 mins dynamic
2) PVC dislocates, Sotts Press, OHS, Snatch warmups

WOD A

SNATCH
A1) Snatch E90SECS x 9 sets:
Sets 1-3: 3 T&G Snatches @ 60, 65, 70%
Sets 4-6: 2 T&G Snatches @ 75, 80, 80-85%
Sets 7-9: 1 Snatch @ 85%+ (you may attempt a new 1RM on your final 1-2 sets if everything is feeling good today, otherwise only work to 85-90%)

WOD B

1 & 1/4 FRONT SQUAT X 5
In the remaining time in class, 4-5 working sets of:
1& 1/4 Front Squats x 5 reps @ approx. 60-70% of 1RM
-You do not need to build to a max here, keep all sets challenging back makable.
-Rest approx. 2 mins between sets

ACCESSORY

1) 3 Super Sets:
8-12 GH Raises
16-20 OH DB or KB Walking Lunges (8-10 per leg, 2 DB/KB’s held OH)
-Rest 90-120 secs between super sets-

2) Crossover Iron Scap