Sunday, 18 March, 2018
WARM UP – MOBILITY
Big dynamic stretch
PVC dislocates/shoulder warmups
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OHS/Snatch Balance warmup
WOD A
Snatch Balance x 3
A1) 15 mins to build to a 3RM Snatch Balance
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A2) E2.5MOM x 3 sets:
3 Snatch Balance @ 85-90%
WOD B
Front Squat x 10
E3MOM x 3 super sets:
10 Front Squats @ 60%+ of 1RM
10 Lateral Box Jump Overs – keep these fast, use a 12″ box or jump a roller if needed
WOD C
C1) 3 super sets:
12-10-8 Seated Wide Grip Shoulder Press
12-10-8 DB or KB Upright Rows
-Rest 2 mins between sets-
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C2) 3 super sets:
15 DB Bench Press
15 Double DB or KB Bent Over Rows Neutral Grip
-Rest 2 mins between sets-
ACCESSORY
Crossover Recovery
