Sunday, 21 January, 2018
WARM UP – MOBILITY
Agility ladder + dynamic stretch
PVC dislocates/OHS
—
Snatch warmup w/BB
WOD A
E2MOM x 5 sets:
3 Position Snatch @ approx. 50-65%
—
-3 Positions: high hang, knees, floor *not t&g
-Keep these sets fairly light ahead of B, work on technique/speed here
WOD B
Snatch x 2
E2.5MOM x 5 sets:
2 Snatches @ 75-85%
—
-These should be heavy but no misses
-You can build a little bit, or keep the same weight across
WOD C
Back Squat x 10
3 Super Sets:
10 Back Squats @ 50-60% of 1RM
20 DB Walking Lunges – heavy as possible UB (hold DB’s by side)
-Rest 2 mins-
WOD D
3 Sets:
5 KB Windmills @ 3111 tempo + 100′ OH Carry per side (complete 5th windmill and go straight into OH Carry)
10 Powell Raises per side
-Rest as needed-
