Tuesday, 6 March, 2018
WARM UP – MOBILITY
Dynamic warm-up w/ squat, thoracic, and overhead/shoulder openers
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Overhead squat + Snatch warm-up drills
WOD A
POWER SNATCH + HANG SNATCH + OVERHEAD SQUAT
Every 90s x 8 sets: 1 Power snatch + 1 hang squat snatch + 1 overhead squat
Start at a light-moderate weight and build as needed to a heavy but not max set.
WOD B
Tech: Bar muscle-ups / jumping bar MU / jumping C2B/pull-ups
EMOM x 15 mins (5 rounds each):
B1: 3-5 x Bar muscle-up
B2:10 x Power Snatch (touch and go)
B3: 30-50 x Doubleunders (or 30-40s)
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Sub jumping Bar MU or jumping C2B
Power snatch should be light, crisp and unbroken each set. Focus on speed and barbell cycling over heavy loads.
ACCESSORY
Crossover Symmetry Plyo or Iron Scap
2 min each: Pigeon / couch / weighted straddle stretch
