Sunday, 4 March, 2018

WARM UP – MOBILITY
Dynamic stretch
Banded shoulder warmups

2 Rounds w/empty bar, rest 10-15 secs between movements
5 OHS @ 3311 tempo
5 Snatch Balance
5 High Hang Muscle Snatches
5 High Hang Snatches

WOD A
High Hang Snatch x 3
Bar should go no lower than pockets and your torso should remain vertical or near enough
E2MOM x 8 sets:
3 High Hang Snatches
-Build to no heavier than 80%, keep these fast, you shouldn’t be failing reps

WOD B
Snatch Balance x 2
15 mins to build to a heavy/max Snatch Balance double, aim for 100%+ of 1RM Snatch

WOD C
3 Pause Front Squats + 3 Front Squats
Pause for 3 secs on first 3 reps
E3MOM x 5 sets:
3 Pause FS + 3 FS
-Start at 60-65% and build as needed, don’t go to failure

ACCESSORY
3 super sets:
8 Pendlay Rows
8 DB Ext. Rotations off knee /side
-Rest 2 mins-