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Thursday, 7 July, 2016
WARM UP – MOBILITY
5 mins running / dynamic hip stretches
Band shoulder warmup drills; ext. rotations, BTN press
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Overhead Squat warmup with empty bar. 5 reps per exercise, 1 round
3 secs down, up fast
-rest 10-15 secs-
3 secs down, 3 secs pause, up fast
-rest 10-15 secs-
1 1/4 reps
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3-pos snatch tech
WOD A
3 POSITION SNATCH
3 Position Snatch (high hang-mid thigh-floor), 3 secs pause on last rep
E2MOM x 5 sets @ 65-70% across
Keep it light-moderate, focus on perfect mechanics and speed under the bar
WOD B
TIMON & PUMBAA
15 min partner AMRAP – alternate complete rounds with your partner
3 Axel Bar Power Cleans 165/105lb
6/4 Strict Handstand Pushups
9 Box Jumps 30/24”
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-Choose progressions that will allow 1-2 sets (ideally unbroken) for the first couple of rounds, the goal is for you to sprint through your work. First round should be 1 min give or take.
-Axel Bar for experienced/Rx, these don’t have to be T&G
ACCESSORY
3 Rounds:
10-12 Arnold Press
10-12 Powell Raises
