Sunday, 4 September, 2016

WARM UP – MOBILITY

Hip openers
Front rack and overhead mobility

Front Squat / Jerk warmup with empty bar:
5 Front Squats + 5 Split Press in front & behind the neck
5 Pause Front Squats + 5 Tall Jerks
5 1&1/4 Front Squats + 5 Split Jerks with pause in the landing

WOD A

FRONT SQUAT + JERK
A1) 15 mins to build to a heavy or max Front Squat + Jerk
-Rest approx. 5 mins-
A2) E2MOM x 5 sets:
2 Front Squats + 2 Jerks @ 85-90% of A1 – let Jerk technique dictate the weight you use here

WOD B

MUSCLE SNATCH X 5
E90SECS x 6 sets:
5 Muscle Snatches
-Keep these moderate, no reps should be a grind, change your pulling mechanics or cause you to over-arch. Approx. 40-50% of your max Snatch should be your goal.

WOD C

5 x 3 Hang Snatch Pulls @ approx. 80-90% of your 1RM
-Percentages can be adjusted if the weight feels too light or heavy. Let good mechanics dictate the weight.
-You can work from the blocks with these if you are an experienced lifter
-Straps are recommended

ACCESSORY

3-5 sets
8-10 BTN Press – empty bar or light weight
8-10 Bent Over Rows – heavy as possible