Thursday, 7 December, 2017
WARM UP – MOBILITY
Hip openers
Banded shoulder warmups
—
OHS & Snatch warmup w/BB
WOD A
SNATCH X 2
A1) 15 mins to build to a max Snatch double for the day
—Rest 4 mins—
A2) E2MOM x 3 sets
2 Snatches @ 85-90% of B1
WOD B
OVERHEAD SQUAT X 3
OVERHEAD SQUAT X 2
In the remaining time in class, complete 6 working sets of Overhead Squats. Percentages are based off 3RM.
Sets 1&2: 6 reps @ 70-80%
Sets 3&4: 4 reps @ 80-90%
Sets 5&6: 2 reps @ 90-100%+ of 3RM
ACCESSORY
1) 3 Rounds:
10 KB Snatch + 100′ OH Carry each arm
15 Single Arm KB Rows Per Arm
15-20 Weighted GHD Hip Extensions
-Rest as needed between rounds-
—
2) Crossover Iron Scap
Optional Conditioning
5 Rounds:
Row 2 mins at a medium-hard pace / row 1 min easy between rounds
