Thursday, 20 July, 2017
WARM UP – MOBILITY
Pre squat hip openers and activation drills
PVC dislocates and front rack mobility
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*snatch tech and warmup with empty bar between WOD A & B
WOD A
FRONT SQUAT
20 mins to establish a 1RM Front Squat
Recommended rep scheme:
Set 1: 8-10 reps with barbell or light plates
Set 2: 6-8 reps @ 30-40%
Set 3: 4-6 reps @ 50-60%
Set 4: 2-4 reps @ 70-80%
Sets 5+: 1-2 reps building to a max
WOD B
AMANDA – SCALED
For time:
15-12-9 Strict Pullups
15-12-9 Strict Ring Dips
9-7-5 Squat Snatches 115/75lb
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AMANDA
9-7-5 Reps for time:
Muscle-ups
Squat Snatches 135/95lb
ACCESSORY
3 rounds:
100′ bottoms up OH KB carry
8-10 Bulgarian Split Squats @30X0 tempo
2-3 Crossover Recovery exercises
