Oct 3, 2016

 

a) WARM UP: From 0 – 10 mins:

 

b) ACTIVATION: From min 10 – min 20:

From min 20 – min 25:

  • Coach Led Introduction of Primer + positions

From min 25 – min 30:

5 min EMOM Barbell Primer (empty barbell)

  • 1 3 second Snatch Grip Deadlift
  • 1 hang power snatch
  • 1 OHS
  • 1 Snatch Balance

 

c) STRENGTH: Min 30 – min 45:

  • 15 min to establish 1RM Squat Snatch

 

d) WOD:

For time:

  • 50 Bar Facing Burpees

10 min time cap

 

e) ACCESSORY WORK:

3 rounds:

  • 10 GHD back extensions
  • 1 min side plank per side

 

f) RECOMMENDED MOBILITY:

  • Repeat mobility from warm up, adding the rolling of quads and adductors (2 min each leg) and 1 min pec smash
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