Thursday, 5 January, 2017
WARM UP – MOBILITY
Lots of shoulder circles and hip circles/rotations
Banded shoulder warmup drills for snatching, alternate with air squats and lunges
—
Snatch warmup with PVC or empty bar
WOD A
POWER SNATCH
EMOM x 5 mins:
5 T&G Power Snatches @ 60-70%
—Rest 2 mins—
EMOM x 5 mins:
3 T&G Power Snatches @ 70-80%
—Rest 2 mins—
EMOM x 5 mins:
1 Power Snatch @ 80-90%+
WOD B
DEAD MAN WALKING
For time:
1km Row
50 Burpee bar touches (touch a pullup bar or rings a few inches above your finger tips)
100 Double Unders
ACCESSORY
3 Rounds:
8-10 Cuban rotations
10 Side + 10 Front +10 Rear Delt Raises unbroken with light plates or DB’s
