Sunday, 17 December, 2017
WARM UP – MOBILITY
4-5 min aerobic warm-up, dynamic joint warm-up and stretch
Shoulder + hip openers
—
Overhead squat, Snatch balance, Hang snatch warm-up / technique drills
WOD A
Every 2 mins x 6 sets:
2 x Snatch grip push press + pause overhead squat + pause snatch balance
(2-3s hold in the bottom position of both the OHS and SB)
Start light and build each set to a moderate weight, don’t max out or build beyond being able to safely lower the bar back to your shoulders.
WOD B
HANG SNATCH X 3
Every 2 mins x 8 sets: 3 hang squat snatches
Sets 1-3: 60-65%
Sets 4-6: 70-75%
Sets 7-8: 75-80%
WOD C
PAUSE FRONT SQUAT X 2
3 secs pause in the bottom of both reps
Every 2:30 x 6 sets: 2 x pause front squats
Sets 1-2: 70% of 1RM front squat
Sets 3-4: 75%
Sets 5-6: 80%
ACCESSORY
3 rounds: rest as needed
6-8/leg bulgarian split squats
12-15 x GHD hip extensions (or 6-8 GH Raise)
45-60s banded or weighted plank hold
