Sunday, 21 May, 2017
WARM UP – MOBILITY
Big dynamic stretch, banded shoulder openers
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OHS warmup
WOD A warmup
WOD A
2 POWER SNATCHES + 2 OVERHEAD SQUATS
E2.5MOM x 7 sets:
Sets 1&2: 6 Power Snatches + 6 Overhead Squats @ 60-70% of Power Snatch
Sets 3&4: 4 Power Snatches + 4 Overhead Squats @ 70-80%
Set 5,6,7: 2 Power Snatches + 2 Overhead Squats @ 80-90%+
WOD B
CLEAN & JERK
20 mins to establish a max C&J for the day – any style
WOD C
SNATCH PULL X 5
5 sets of Pause Snatch Pulls- pause for 2 secs at knees on each rep
2×5 @ 70-80%
3×3 @ 80-90%
ACCESSORY
3 Rounds:
15-20 GHD Hip Extensions
100′ OH KB Carry per arm
2-3 Crossover Iron Scap exercises each round
