Thursday, 6 April, 2017
WARM UP – MOBILITY
2 Sets per side as an unbroken KB complex:
1 Turkish Get Up, 5 Windmills, 5 OHS (you may come onto your toes as this is more about shoulder stability), 1 Turkish ‘Get Down’
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Snatch warmup with barbell:
5 Pause Overhead Squats + 5 Snatch Balance
3 Snatch Pulls + 3 Muscle Snatch
3 Power Snatch + 3 Squat Snatch
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5 Power Cleans + 5 Push Jerks
5 Cleans + 5 Split Jerks
WOD A
OLYMPIC TOTAL
Snatch – 1RM
Clean & Jerk – 1RM
SNATCH
CLEAN & JERK
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
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3 Rounds:
8-10 Bulgarian Split Squats per leg
6-8 GH Raises
8-10 Single Arm KB Press + 100 OH Carry per arm
