Sunday, 3 September, 2017
WARM UP – MOBILITY
Hip openers, banded dislocates/shoulder warmups
—
Snatch tech w/barbell:
OHS/SN Balance
Power SN/Hang SN
WOD A
POWER SNATCH + HANG SNATCH
Every 2 minutes x 7 sets: Power Snatch + Hang Snatch
Sets 1-3: 2 reps @ 65-75% (of 1-RM Power Snatch)
Sets 4-5: 1 rep @ 80-85%
Sets 6-7: 1 rep @ 85-90%
(Perform a power snatch then lower the bar to just above the knee & perform a hang squat snatch)
WOD B
SNATCH BALANCE X 3
E2.5MOM x 6 sets:
Sets 1-3: 5 Snatch Balance @ 65-75%
Sets 4-6: 3 Snatch Balance @ 80-90%
—
-Go by feel, try not to fail
WOD C
BACK SQUAT X 2
Build to a heavy Back Squat double for the day
ACCESSORY
Crossover Iron Scap
