Sunday, 19 November, 2017
WARM UP – MOBILITY
3-4 min aerobic warm-up
Dynamic full body stretch + movement prep
Dowel dislocates + Overhead squats / Snatch warm-ups
Review WOD A
Every 2 min x 6 sets:
Sets 1-3: 3 Muscle snatch + 3 Overhead squats
Sets 4-6: 3 Power snatch + 3 Snatch balance
Build each set as needed but keep things pretty light on these sets.
Focus on perfecting technique and positioning.
SNATCH X 2
6-7 mins to warm-up full snatch to ~70-75% of 1RM then;
Every 2 mins x 6 sets: Snatch x 2 (1.1.) @75-80% across.
BTN SNATCH GRIP PUSH PRESS X 6
HALTING SNATCH PULL X 3
Pause at the knees for 2-3 secs each rep
Every 90s x 10 (5 sets each alternating – 15 mins)
C1) 6 Behind the neck snatch grip push press (Build to a heavy set)
C2) 3 Halting snatch pull (pause for 2-3s at the knee on each rep) (85-95% of 1RM Snatch)
3 rounds, rest as needed between sets:
12-15 double kettlebell deadlifts + 200ft farmers carry
6-8 Strict toes to bar (try to maintain a 3-4s controlled negative)
30 band pull aparts