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

 

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

 

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%

 

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)
d) ACCESSORY WORK:

  • snatch grip deadlifts 5 x 5 @ 100% snatch
  • pistol technique work – 20 per leg (scale as necessary)

 

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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