a) WARM UP:
2 rounds:
2 rounds
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b) STRENGTH:
Superset for 4 rounds:
Work for 15 mins. Then, Coach lead snatch warm up.
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c) WOD:
12-9-6 for time:
* the complex is this: you do 1st snatch, do 2 bar facing burpees, do 2nd snatch, do 2 bar facing burpees, do 3rd snatch, do 2 bar facing burpees…. for 12 snatches, row, then 9 snatch complexes…. ** scale as per your coach |
d) ACCESSORY WORK:
Spend 10 min on your handstand: – no handstand? work on progressions to lunge towards the wall lifting your legs up – handstand ok? Work on shoulder taps – handstands good? Wall walks – handstands great? Free standing shoulder taps
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e) RECOMMENDED MOBILITY:
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