WARM UP – MOBILITY
Dynamic running laps
Green band stretches: Overhead / Pecs / Lats / Hamstring floss / Hip opener lunge
Dowel dislocates, Overhead squats, Snatch technique review + warm-up drills
WOD A
Every 2:30 x 6 sets:
Set 1: 2 reps @ 70%
Set 2: 2 reps @ 75%
Set 3: 2 reps @ 80%
Set 4: 1 rep @ 85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @ 90%
—
The goal today is not to max out or miss any reps! Build on consistent technique and only add weight if you are hitting each rep with good form.
You may drop / reset between the doubles. Rest 5-10s between reps as needed.
SNATCH
WOD B
In remaining class time, build to a heavy set of 2 deadlifts
Start with some lighter building sets of: 8, 6, 4, with a bit less rest, then complete 3-4 heavy working sets of 2 with ~2 mins rest between sets as needed.
Reps may be touch and go (controlled, no bouncing, or lower and quick re-set (no dropping between reps)
Aim to finish slightly heavier than your heavy triples from June 29th (measure added for reference)
DEADLIFT X 2
DEADLIFT X 3
Optional Conditioning
SWINGING SKIERS
Every 2 mins x 5 sets: (10 mins)
30 – 25 – 20 – 15 – 10 Russian Kettlebell swing (32/24)
AMRAP Ski Erg Cals in remaining time
—
Score is total Ski cals
(Could be completed with the Echo bike as well if you like)
