Thursday, 8 December, 2016
WARM UP – MOBILITY
Dynamic hip openers/squat prep
Banded shoulder/snatch warmup
—
With an empty bar or PVC:
9 Overhead Squats unbroken – 3 regular, 3 pause, 3 1&1/4
—
Snatch warmup for WOD A
WOD A
POWER SNATCH X 3
SNATCH X 2
A1) EMOM x 7 mins:
3 T&G Power Snatch – build to a heavy triple for the day
—Rest 3 mins—
A2) EMOM x 7 mins
2 T&G Squat Snatch – strip 20-25% off from part 1 and build back up to a heavy or max double for the day
WOD B
3 PUSH PRESS, 2 PUSH JERK, 1 SPLIT JERK
Use the remaining time in class to build to a max in the complex
ACCESSORY
3-5 Sets:
6-8 Seated Arnold Presses
10-15 GHD Hip Exensions or GH Raises
2-3 Crossover Recovery Exercises
