Sunday, 9 October, 2016
WARM UP – MOBILITY
3-4 min aerobic warm-up
Dynamic shoulder and hip stretch/prep
—
Overhead squat / Snatch balance / Snatch warm-ups
WOD A
SNATCH BALANCE + OVERHEAD SQUAT
10 min
Warm up with some multiples (3+3, 2+2) then build to a moderately heavy 1+1.
Do not max out, this is just a primer for WOD B/C
WOD B
3 POSITION SNATCH
Every 2 min x 4 sets:
Start light and build to a moderate/heavy set but do not let form get sloppy.
(~60-75% of 1RM)
WOD C
SNATCH
EMOM x 10: 1 Snatch (75-85% of 1RM)
The goal here is to build on consistent technique and hit all 10 lifts. Do not max out.
WOD D
SNATCH PULL X 5
Every 2 min x 4 sets
90-110% of 1RM Snatch
ACCESSORY
3 sets of 8-10 x GHD Hip extension + GH Raise
2-3 x Crossover Symmetry “Recovery” between sets.
