Thursday, 29 June, 2017

WARM UP – MOBILITY

5 mins dynamic

Snatch warmup with barbell:
5 Pause Overhead Squats + 5 Snatch Balance
3 Snatch Pulls + 3 Muscle Snatch
3 Power Snatch + 3 Squat Snatch

5 Power Cleans + 5 Push Jerks
5 Cleans + 5 Split Jerks

WOD A

OLYMPIC TOTAL
Snatch – 1RM
Clean & Jerk – 1RM

You have the whole of class to establish a 1RM Snatch, and a 1RM Clean & Jerk. Lifts must be performed in that order
Both lifts are ideally ‘squat’, but power is also acceptable

ACCESSORY

Crossover Iron Scap

3 Rounds:
8-10 Bulgarian Split Squats per leg
6-8 GH Raises
8-10 Single Arm KB Press + 100 OH Carry per arm