Friday, 15 July, 2016
WARM UP – MOBILITY
Dynamic hip and shoulder warm-up
Dowel dislocates / Shoulder prep
Tech power snatch with dowel + empty barbell
WOD A
POWER SNATCH
15 minutes to build to a heavy, but “quality” single.
Try not to go right to failure on these keep reps looking clean and crisp with no wide feet or press outs.
WOD B
EMOM x 15 min (5 rounds of each movement)
B1) 5 x Power snatch (@~60-65% of A) (touch and go reps)
B2) 10-15 Lateral Box jump overs (24/20″
B3) 8-12 x Toes to Bar
—
Pick a rep scheme that you think you can hold throughout the entire workout.
ACCESSORY
Accumulate 3 min in the L-sit position on parallettes.
Accumulate 3 min in the Sorensen hold (top of a hip extension) position on the GHD
You may alternate back and forth if you like.
