Thursday, 6 July, 2017
WARM UP – MOBILITY
Dynamic shoulder + Hip warm-ups
Partner assisted dowel overhead stretch (2 x 30s each) alternate w/ 20-30s squat or post squat hold – or hip opener of your choice)
—
Dowel or Barbell OHS + Snatch warm-ups
Review: muscle snatch / power snatch / overhead squat complex
WOD A
SNATCH PULL, POWER SNATCH, OVERHEAD SQUAT
Every 2 min 9 sets:
Sets 1-3: 3 Snatch pulls + 3 Power Snatch + 3 Overhead squats (@50-55% of max snatch)
Sets 4-6: 2+2+2 (@ 60-65%)
Sets 7-9: 1+1+1 (70-75%)
—
Set of 3 and 2 may be touch and go or quick pause and re-set on the floor but no dropping during the set.
WOD B
DOUBLEUNDER & DUMBBELL SNATCH
Complete for total reps: (12 min running clock)
1 min AMRAP Doubleunders
1 min AMRAP Alternating Dumbbell Snatch (45/30)
2 min AMRAP Doubleunders
2 min AMRAP Alternating Dumbbell Snatch (45/30)
3 min AMRAP Doubleunders
3 min AMRAP Alternating Dumbbell Snatch (45/30)
ACCESSORY
10 min AMRAP: Alternating Turkish get-ups
Choose a moderate to light weight and try to maintain a steady consistent pace throughout.
Work on perfect movement and positioning over speed or weight.
