Sunday, 20 November, 2016
WARM UP – MOBILITY
4-5 min warm-up
Dynamic shoulder and hip stretch + movement prep
Overhead Squat + Snatch warm-up drills
WOD A
In 10-12 min build to a moderate sets of the complex:
Muscle Snatch + Snatch balance + Pause overhead squat
Set 1: 3+3+3
Set 2: 2+2+2
Sets 3-6: 1+1+1
—
Start nice and light and build slowly but do not max out.
WOD B
POWER SNATCH + SNATCH
In 15 min build to a heavy set of:
1 Power Snatch + 1 Squat Snatch
—
Then, every 2 min x 6 sets:
Drop down to 90% of A and complete 3 sets of 1+1
Drop down to 80% of A and complete 3 sets of 2+2
WOD C
PUSH PRESS X 3
Every 90s x 10 (5 sets of each alternating)
A1: 3 Push press (build to a 3RM)
A2: 8 Bent over barbells rows
ACCESSORY
3 rounds of:
15-20 Plate overhead sit-ups
5-7 “ATYT” cycles on light Crossover symmetry bands
