Sunday, 5 February, 2017
WARM UP – MOBILITY
5 mins dynamic
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Alternate KB shoulder warmup drills: windmills, single arm overhead carries with goblet squats and kb swings
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Overhead squat warmup with empty barbell
Snatch warmup with empty bar
WOD A
SNATCH
Snatch E90SECS x 13 sets (20 mins):
Sets 1-3: 3 Snatches @ 70-75%
Sets 4-6: 2 Snatches @ 80-85%
Sets 7-9: 1 Snatch @ 90-95%
Sets: 10-11: 2 Snatches @ 80-85%
Sets: 12-13: 3 Snatches @ 70-75%
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-Not T&G for triples and doubles
WOD B
SNATCH PULL X 3
BTN SNATCH GRIP PUSH PRESS X 6
Alt. E2MOM x 5 sets of each:
1) 3 Snatch Pulls @ 90-100%+
2) 6 BTN Snatch Grip Push Press – go by feel, approx. 70%+
WOD C
3 Rounds:
15-20 Reverse Hypers on GHD
2-3 Crossover Iron Scap Exercises
