Sunday, 19 February, 2017
WARM UP – MOBILITY
3-4 min aerobic warm-up
Dynamic joint warm-up and full body stretch out
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Overhead squat warm-up drills
Hang snatch / pull / balance warm-up drills
WOD A
HANG SNATCH PULL + HANG SNATCH + SNATCH BALANCE
7-8 min to build to a light-moderate set.
Focus on positioning, mechanics, and speed under the bar over heavier loads.
WOD B
HANG SNATCH
Every 2 min x 10 sets:
Sets 1-3: 3 x Hang Snatch @60-70% of 1RM
Sets 4-6: 2 x Hang Snatch @70-80% of 1RM
Sets 7-10: 1 x Hang Snatch @80%+
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More experienced lifters may lift from the pulling blocks instead of from the hang.
WOD C
HALTING CLEAN DEADLIFT (THIGH) + 2 CLEAN PULLS
Perform 1 halting clean deadlift with a 2-3s pause at mid shin, knees, then stop in the power position at mid thigh. Return to the floor and complete 2 x Clean pulls
SPLIT JERK X 2
Every 90s x 8 sets (4 sets of each alternating)
C1: Halting clean deadlift + 2 x Clean pulls (Heavy but no loss of position – 90+% of max clean)
C2: 2 x Split jerks w/ 2-3s pause in the landing position of each rep before recovery.
ACCESSORY
3 rounds:
2-3 Crossover symmetry “Recovery” movements
15-20 GHD Hip extensions (weighted if possible)
30s/side Kettlebell arm bar
