Wednesday, 21 February, 2018
ACCESSORY
Dynamic joint warm-up + shoulder + hip openers
Dowel dislocates + Overhead squats + Power snatch technique work
WOD A
3 POWER SNATCHES + 3 OVERHEAD SQUATS
4-5 mins to warm-up PS + OHS then,
Every 2 mins x 6 sets:
Sets 1-3: 5 Power snatch + 5 Overhead squats (60-70% of PS)
Sets 4-6: 3 Power snatch + 3 Overhead squats (70-80% of PS)
—
Must be completed as an unbroken set (touch and go power snatch).
Newer athletes, scale to a hang power snatch
WOD B
DUBS AND DUMBBELLS
Complete 3 sets for time:
30 Doubleunders
20 Dumbbell snatches (alternating)
10 Burpees w/ lateral jump over DB
20 Single arm overhead lunges (10R + 10L Split any way)
30 Doubleunders
– Rest 2 min between sets –
Rx: 50/35
– score is time to complete less the 4 min of rest time
ACCESSORY
3 rounds:
8-10/side x Trap 3 raise (@3,0,1,1)
8-10/side x Powell raise (@3,0,3,0)
(Use light DB’s or change plates)
Rest ~60s between movements
