PRE-CLASS MOBILITY:
- Light rolling for 2 min for T spine/lats
- 1 min banded shoulder distraction
- 30 sec couch stretch per leg
- 1 min banded ankle distraction per leg
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a) WARM UP:
- 250m easy row
- 3 strict pull ups
- 6 spidermans
- 9 squats
- 250m moderate row
- 3 kipping pull ups
- 6 push ups
- 9 OHS w/ dowel
Then,
Coach Led Introduction of primer + positions for the snatch
5 min EMOM BB Primer (build to no more than 50% of 1RM)
- 1 hang snatch + 1 OHS (pause 2 sec in the bottom) + 1 snatch balance
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b) STRENGTH/SKILL:
EMOM for 11 mins:
- Minute 1 – 3 Snatches @ 70%
- Minute 2 – 2 Snatches @ 73%
- Minute 3 – 1 Snatch @ 76%
- Minute 4 – Rest
- Minute 5 – 3 Snatches @ 72%
- Minute 6 – 2 Snatches @ 75%
- Minute 7 – 1 Snatch @ 78%
- Minute 8 – Rest
- Minute 9 – 3 Snatches @ 74%
- Minute 10 – 2 Snatches @ 77%
- Minute 11 – 1 Snatch @ 80%
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c) WOD:
15 min Time Cap:
- 50 Double Unders
- 15 Bar Facing Burpees
- 15 Snatches (95/65)
- 50 Double Unders
- 15 Bar Facing Burpees
- 12 Snatches (115/80)
- 50 Double Unders
- 15 Bar Facing Burpees
- 9 Snatches (135/95)
- 50 Double Unders
- 15 Bar Facing Burpees
- Max Snatches in remaining time (155/105)
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d) ACCESSORY WORK:
- snatch grip deadlifts 5 x 5 @ 100% snatch
- pistol technique work – 20 per leg (scale as necessary)
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e) RECOMMENDED MOBILITY:
- Repeat mobility from warm up, adding quad and adductor (2 min each leg) and 1 min pec smash
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