Sunday, 14 May, 2017
WARM UP – MOBILITY
4-5 min aerobic + Dynamic joint warm-up and stretch out
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Overhead squat + Snatch technique drills and warm-ups
WOD A
SNATCH
A1) 17-20 min to build to a heavy single or new 1RM Snatch
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A2) E90S x 6 sets: 1 Snatch at 80-85% of A1
WOD B
TEMPO SNATCH GRIP DEADLIFT X 5
41X1 Tempo
Complete 3-4 working sets of 5 x snatch grip deadlifts @4,1,X,1
(Start at 70-80% of max snatch and build as needed but maintain tempo and good positioning in the eccentric.)
WOD C
1 PUSH PRESS + 2 PUSH JERKS + 3 SPLIT JERKS
Complete 3-4 working sets of the shoulder to overhead complex. Start at a light-moderate weight and build as needed.
ACCESSORY
3 rounds – rest as needed:
12-15 x Weighted hip extensions
8-10 x Single arm KB push press + 100ft overhead carry / arm
12-15 x Banded / anchored sit-ups
