Sunday Oly/Strength
Warmup/Mobility)
3-4 mins running drills
3-4 mins dynamic hamstrings, hip openers
10-12 Band Glute walks F/B/L/R
6 steps F/B Duck Walk holding light Slamball or KB x 3 sets with 5-10 secs rest between
Lots of shoulder circles/rotations, PVC Dislocates, partner overhead dowel stretch in snatch grip x 60 secs
**Tech with newer lifters, experienced lifters get straight into snatching**
WOD A) Barski Snatch (3 consecutive hi-hang snatches): build to a challenging weight and perform 4-5 sets here 20 mins
WOD B) 5 sets, alt. every 90 secs (13.5 mins):
B1) 3 Snatch Pulls @ 100-110% of 1RM
B2) 6-8 BTN Snatch Grip Strict Press: pause at full lockout overhead and control weight down – moderate/heavy
WOD C) 2-3 Rounds:
10-15 GHD Hip extensions – weighted if possible
30 Secs Weighted Plank – heavy as possible
5-8 ATYT’s
*Rest 30-40 secs between exercises
