Sunday Oly/Strength

 

Warmup/Mobility)

 

Upper:

Shoulder Circles

20 secs KB Arm bar – alt. arms for a total of 3 reps on each light/medium weight

 

Lower:

Pre squat hip/ankle openers

10 PVC or barbell OHS

10 Banded Steps: left, right, forwards, backwards

10 PVC or barbell OHS

 

WOD A) Hang Snatch + Snatch (approx. 16 mins)

 

E90SECS:

1 @ 60%

1 @ 65%

1 @ 70%

1 @ 75%

 

E2.5MOM:

1 @ 80%

1 @ 85%

1 @ 90%

1 @ 90%

 

WOD B) Alt. E90SECS x 5 Rounds of each (approx. 15 mins):         

1) 3 Front Squats @ 22X1 tempo (no bouncing out of the bottom) start at approx. 60% of 1RM and add weight as needed but good position and tempo should be your priority

2) 3 Halting Snatch Pulls – 2 secs above knees @ 80%+ of 1RM

 

WOD C) Iron Scap

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