Sunday, 16 July, 2017
WARM UP – MOBILITY
3-4 mins dynamic
KB warmup: snatches, windmills, OH lunges, OH squats
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BB snatch warmup
WOD A
POWER SNATCH X 3
E90SECS x 10 sets:
3 T&G Power Snatches @ 70-80% of 1RM Power Snatch
You can build a little as you go, but ideally find a weight that feels heavy-ish without any misses, focus on speed under the bar
WOD B
POWER CLEAN & SPLIT JERK X 2
Complete as a T&G set
E90SECS x 8 sets:
2 T&G Power Clean & Split Jerks @ 70-80% of 1RM
Same notes as A
WOD C
2 PAUSE FRONT SQUATS + 2 FRONT SQUATS
2 Pause Front Squats w/3 secs pause
2 Front Squats @ regular pace
Build to a max 2 Pause Front Squats + 2 Front Squats for the day
ACCESSORY
1) 3-4 sets:
10-12 Bent Over Rows @ 30X1 tempo
10-12 Bent Over DB Flies @ 30X1 tempo
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2) Crossover Recovery
