Sunday, 18 February, 2018
WARM UP – MOBILITY
Big dynamic stretch
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Snatch warmup w/BB
WOD A
Snatch Pull + Hang Snatch + Snatch
A1) 15 mins to build to a heavy but not max set of the complex – stop one set shy of failure
-You may drop after the hang snatch
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A2) E2.5MOM x 6 sets:
Sets 1-3: 1 set of the complex at 85-90% of A1
Sets 4-6: 2 reps of each movement at 75-80% of A1
*2 SN Pulls + 2 Hang SN + 2 Snatches
WOD B
Halting Clean DL + Hang Power Clean + Power Clean
Pause for 2s @ mid shin (1-2″ from the floor), at the knees, mid thigh, then stand.
Then, return to the knee position and perform one Hang Power Clean,
Drop/Re-set and complete one power clean from the floor
15 mins to build to a max in the complex
WOD C
C1) 3 Super Sets:
12/10/8 Seated Wide DB Press – building
12/10/8 Single Arm Upright Rows (12 left, then 12 right etc.)
-Rest 2 mins-
—
C2) 3 Super Sets:
10-15 GH Raises
15-20 Banded Hip Thrusts
-Rest 2 mins-
ACCESSORY
Crossover Iron Scap or Recovery
