Friday, 8 September, 2017
WARM UP – MOBILITY
Dynamic hip and shoulder warm-ups
Dowel dislocates + Squat openers
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Review OHS + Snatch w/ dowel or empty barbell
WOD A
SNATCH X 3
In 15 mins build to a heavy but not max set of 3 touch and go squat snatches.
WOD B
EMOM x 15 sets (5 each alternating)
B1) 6-8 Overhead Squats (Build each set, taken from the ground)
B2) 30-50 Double unders (or 10-15 Triple unders)
B3) Pulling variation:
– 2-5 x Ring muscle-ups
– 6-10 x Kipping chest to bar or pull-up
– 6-8 Beat swings + 6-8 Jumping pull-ups
ACCESSORY
Crossover Symmetry “Recovery”
