Friday, 27 January, 2017
WARM UP – MOBILITY
10-12 Min:
Shoulder and hip circles, dowel dislocates and rotations.
Burgener warm-up with dowel
Down dog + Hip opener lunge
—
Review WOD A format and 3 Snatch positions.
WOD A
SNATCH
EMOM x 5: 3 x High hang snatch (50-60% of 1RM)
– Rest 60s –
EMOM x 5: 2 x Hang Snatch (Mid-Low thigh, 65-75%)
– Rest 1 min
EMOM x 5: 1 x Snatch (75%+ Build over the 5 sets to a heavy single)
WOD B
SKYFALL – RX
Complete AMRAP in 15 min of:
12 Pushpress (95/65)
9 Toes to bar (sub: hanging knee raise)
6 Pull-ups (sub: jumping pull-ups)
— OR —
SKYFALL – RX+
Complete as many rounds and reps as possible in 15 minutes of:
12 Push Press (115/80)
9 Toes to Bar
6/4 Bar muscle-muscle ups
ACCESSORY
Crossover symmetry “Recovery”
