WARM UP – MOBILITY
Row/Bike/Run + Dynamic joint warm-up
Shoulder + Hip openers
—
Overhead Squat warm-up / Snatch warm-up
Shoulder + Hip openers
—
Overhead Squat warm-up / Snatch warm-up
WOD A
SNATCH
A) “Touch and Go” Squat snatch:
A1) 3 x 3 @ 60-70% of 1RM
A2) 3 x 2 @ 70-80%
A3) 3 x 1 @ 80-90% (Goal is no misses on these singles… No maxing out)
A1) 3 x 3 @ 60-70% of 1RM
A2) 3 x 2 @ 70-80%
A3) 3 x 1 @ 80-90% (Goal is no misses on these singles… No maxing out)
WOD B
SPLIT JERK
B) Split Jerks:
B1) 3 x 3 @ 60-70%
B2) 3 x 2 @ 70-80%
B3) 3 x 1 @ 80-90% (Goal is no misses on these singles… No maxing out)
B1) 3 x 3 @ 60-70%
B2) 3 x 2 @ 70-80%
B3) 3 x 1 @ 80-90% (Goal is no misses on these singles… No maxing out)
WOD C
3 rounds NFT:
12-15 x “Y” Hip extensions (Add some 2.5 or 5lb plates if needed)
8-10 x Single arm bent over rows (Heavy KB’s or DB’s)
45-60s x FLR (Forward lean / Plank on rings)
12-15 x “Y” Hip extensions (Add some 2.5 or 5lb plates if needed)
8-10 x Single arm bent over rows (Heavy KB’s or DB’s)
45-60s x FLR (Forward lean / Plank on rings)
