Sunday, 30 April, 2017
WARM UP – MOBILITY
4-5 min aerobic warm-up
Dynamic hip and shoulder warm-up & stretch
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Review:
OHS, Snatch Balance, Snatch Pull, Hang snatch, Snatch (Dowel or empty barbell)
WOD A
SNATCH BALANCE X 3
In 10-12 min, complete 4-5 sets building to a moderate set of 3 snatch balance (from racks)
Try to avoid getting sloppy or maxing out/missing reps.
New athletes may scale to: Overhead squat x 3
WOD B
SNATCH PULL + HANG SNATCH + SNATCH
Every 90s x 10 sets
Start nice and light (55-60%) and attempt to build to a heavy set.
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(Ideally both squat snatch, scale to power as needed based on mobility)
WOD C
BTN SNATCH GRIP PUSH PRESS X 6
BENT OVER ROW X 8
Every 90s x 12 (4 rounds each – 18 mins)
C1) Bent over barbell rows x 8-10
C2) Behind the neck snatch grip push-press x 6-8
C3) Seated tall box jumps x 5-7
ACCESSORY
Crossover Symmetry “Recovery”
