WARM UP – MOBILITY
5 mins dynamic
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2 rounds, as an UB KB complex per arm:
3 Arm bars, 1 Turkish get-up, 3 windmills, 3 *OHS, 1 Turkish get-down
*Only go as low as you comfortably can on OHS
-Perform the whole complex at a slow and controlled pace
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Tech snatch complex
WOD A
POWER SNATCH
(POWER SNATCH + HANG SNATCH + OVERHEAD SQUAT) X 2
-Complete the complex twice, you may drop the bar after your OHS
E2.5MOM x 5 sets:
(1 Power snatch + 1 hang snatch + 1 OHS) x 2
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-Start at approx. 60% of 1RM PS and build as needed
WOD B
FRONT SQUAT
6 FRONT SQUATS + 6 BACK SQUATS
Compete 6 FS, rack the bar and take 5-10 secs, then complete 6 BS
-In the remaining time in class, build over the course of approx. 4 sets to a heavy/max set of 6 front squats + 6 back squats
-Aim for 70-80% of 1RM FS
ACCESSORY
1) 3-4 super sets:
6 Plyo Bulgarian split squats /side – 2 DB’s by sides
6 Side lunges /side – one DB in goblet position
-rest 60-90 secs-
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2)
100 banded hamstring curls w/ 1-2 red bands in as few sets as possible
*Complete 2 Crossover ‘Iron Scap’ exercises when you break
