Wednesday, 21 March, 2018
WARM UP – MOBILITY
Dynamic joint warm-up (hip, thoracic, shoulder rotations)
Dowel dislocates / overhead openers / pre-squat hip openers
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Dowel or empty barbell overhead squat + snatch warm-up (tech WOD A complex)
WOD A
SNATCH PULL, HANG SNATCH, SNATCH
You may drop and re-set between the hang snatch and snatch
Every 2 mins x 6 sets
Start at ~60-65% of max snatch and build as needed to a heavy but not max set
WOD B
OVERHEAD SQUAT X 5
HANG SNATCH PULL X 5
Every 90s x 6 (3 sets of each alternating)
B1) 5 overhead squats from the ground (build as needed, but prioritize depth and mechanics over weight)
B2) 5 hang snatch high pulls from at or just above the knee (use a weight similar to WOD A and build if mechanics are perfect)
WOD C
3 sets:
8-10 Kettlebell Z Press
8/side Parallette plank supported dumbbell row
8/side Staggered stance (DB or KB) Romanian deadlift
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rest 30-45s between movements, start on any movement and rotate in order
Optional Conditioning
Complete 3 rounds at a consistent pace: (6 mins)
20s Echo Bike
10s Rest
20s Kettlebell Snatch (Right arm)
10s Rest
20s Echo Bike
10s Rest
20s Kettlebell Snatch (Left arm)
10s rest
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Newer athletes, sub to a single arm Russian KB swing
