Friday, 29 July, 2016
WARM UP – MOBILITY
Shoulder and Hip circles + Dynamic stretch
Partner shoulder opener stretch hanging on the bar
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Power snatch tech with dowel or empty barbell
WOD A
POWER SNATCH
3-4 min warm-up time then;
EMOM x 10: Power Snatch x 1
Start light and build to a heavy single.
WOD B
POWER SNATCH & C2B INTERVALS
Complete 5 rounds for total reps:
20s AMRAP Power snatch (Use 65% of weight achieved in WOD A)
40s Rest
20s AMRAP Chest to bar pullups
40s Rest
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Scale to regular pull-ups, or jumping pull-ups today
WOD C
KETTLEBELL SWING + TTB AMRAP
Complete AMRAP in 6 min:
15 Kettlebell swings (24/16kg)
10 Toes to bar
