Sunday, 5 November, 2017
WARM UP – MOBILITY
3-4 min aerobic warm-up
Full body dynamic stretch + movement prep
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Muscle snatch / overhead squat / snatch balance / snatch warm-up drills and technique work
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
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Build slowly over the 6 sets but keep this all pretty light focusing on perfecting your movement and positioning.
WOD B
SNATCH X 3
Warm-up full snatch to ~70% of 1RM then;
Every 2:30 x 5 sets: Snatch x 3 (1.1.1.) @70-75%
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Ideally the same weight across (or very small jumps only if technique is ideal and consistent)
WOD C
Every 2 min x 5 sets: (85-95% of 1RM Snatch)
1 HALTING SNATCH DEADLIFT (HIP) + 2 SNATCH PULLS
Pause mid shin, above the knee, then stop at the high hang/hip position, return to the floor and complete 2 x snatch pulls.
ACCESSORY
3 rounds, rest as needed:
8-10 Ab wheel rollouts
12-15 GHD Hip extensions
30-40 x Barbell side bends
