Wednesday, 14 March, 2018

WARM UP – MOBILITY
Banded shoulder warmups
Hip openers

Barbell warmup:
-Power Snatch drills
-Thruster tech

WOD A
Power Snatch x 3
EMOM x 8 mins:
3 T&G Power Snatches @ approx. 70-75% across

-You may build in the first 2-3 rounds if needed, but the goal here is speed & consistency at a medium weight, don’t go too heavy and lose your technique, keep reps feeling “crisp”

WOD B
Thruster x 4
Thruster EMOM x 6 mins:
Sets 1&2: 8 reps
Sets 3&4: 6 reps
Sets 5&6: 4 reps

-Build as needed, make sets challenging, but not an absolute max.

WOD C
Back Squat x 10
In the remaining time in class, perform 3 working sets of 10 Back Squats @ 60-70% of 1RM, rest 2-3 mins between sets

ACCESSORY
1) 3 Super Sets:
10-15 Ab-wheel Roll-outs
15-20 Russian Twists /side
-Rest 60-90 secs-

2) 3 Super Sets:
15-20 Banded Sit-ups
15-20 BB Oblique Side Bends /side
-Rest 60-90 secs-