Thursday, 25 January, 2018

WARM UP – MOBILITY
Dynamic hip and shoulder circles
Dowel dislocates and tech warm-up snatch drills
then, 2 rounds:
15-20 Banded good mornings
10-15 Hollow rocks
5 Hang muscle snatch (w/ dowel or empty barbell)
5 Overhead squats
5 Snatch balance
5 Hang snatch

WOD A
HANG SNATCH X 2
Every 90s x 8 sets (12 mins): Hang Snatch x 2

Sets 1-4 (60-75% building each set to a moderately heavy but consistent weight)
Sets 5-8 (80-85% across, all 4 sets at the same weight ideally, should not be missing many, if any, reps today)
Bar should start just above the knee, not high hang.
Base % off of a heavy single snatch or hang snatch (or build by feel).

WOD B
DEADLIFT X 3
E3MOM x 6 sets (18 mins)
Set 1: 7 reps @ 65%
Set 2: 5 reps @ 70%
Set 3: 3 reps @ 75%
Set 4: 7 reps @ 70%
Set 5: 5 reps @ 75%
Set 6: 3 reps @ 80%

Optional Conditioning
2,000 METER ROW
2,000 meter row for time

ACCESSORY
3 rounds: rest as needed
6-8/side Single leg Romanian deadlift @3,1,1,1
8-10/side Double KB front rack box step ups (20″)
200ft KB farmers carry (heavy)

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