Thursday, 23 March, 2017
WARM UP – MOBILITY
Hip and shoulder circles, Squat/hip openers, dowel dislocates etc.
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Overhead squat & 3 position snatch review with dowel or empty barbell.
WOD A
3 POSITION SNATCH
Every 2 min x 10 sets:
3 Position Snatch: High Hang, Hang, Floor
Start at a light weight (50-55%) and build slowly to a heavy set
(You may drop and re-set between the 2 hang snatches and the full snatch)
WOD B
1 HALTING SNATCH DEADLIFT (HIP) + 2 SNATCH PULLS
Pause mid shin, above the knee, then stop at the high hang/hip position, return to the floor and complete 2 x snatch pulls.
Work up to 85-90% of max snatch and complete 3-4 working sets at that weight
Rest 90s-2min between sets.
Optional Conditioning
For 8-12 minutes:
Row 30s Hard (85%+ effort) / 30s Easy (50% effort)
