WARM UP – MOBILITY
Dynamic running/jumping laps and lower body warm-ups / dynamic stretches
Banded shoulder dislocates, pull aparts, snatch/overhead squat activations
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Tech: Barbell snatch
WOD A
18 min to build slowly to a heavy double (1.1) Snatch
– you may drop and re-set between lifts, rest 7-10s max.
– a squat snatch is preferred, but if your technique / mobility does not permit a quality position then work on a power snatch and/or reps from the hang position.
SNATCH X 2
POWER SNATCH X 2
WOD B
In the remaining class time, work through 4-5 sets of tempo back squats.
5, 5, 3, 3, (3) back squats @3,3,X,2 (55%,60%, 2-3×65%)
– rest as needed between sets
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Please do not go heavy today, this is a back off week for your squat cycle and we will be testing a new 1RM next week. Work on perfect mechanics, positioning, and speed out of the bottom instead.
PAUSE BACK SQUAT X 3
Optional Conditioning
1000M SKI ERG FOR TIME
Warm-up with a few short intervals, then set up the Ski erg for a 1000m count down for an accurate time.
