Thursday, 10 November, 2016
WARM UP – MOBILITY
3-4 mins dynamic lower body
Banded shoulder/snatch warmup drills
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Review muscle snatch & pause power snatch
WOD A
Alt. EMOM x 8 mins (4 sets of each)
1) 5 Muscle Snatches – build as needed but don’t max out
2) 3 Tall Box Jumps
WOD B
PAUSE POWER SNATCH X 3
Pause at the knees for 3 secs each rep
15 mins to build to a heavy triple
WOD C
BTN SNATCH GRIP PUSH PRESS X 6
5 sets of 6 BTN Snatch Grip Push Press
Go heavy but not to failure, approx. 70-75% of 1RM Snatch – but you may build as needed
ACCESSORY
3 Alt. Rounds:
8-10 Cuban Rotations @ 4020 tempo
2-3 Crossover Recovery or Iron Scap exercises each round
