Nov 7, 2016

a) WARM UP:

  • 300m easy row, ski erg, bike
  • 3 beat swings
  • 6 push ups
  • 9 squats
  • 300m moderate row
  • 3 pullups
  • 6 dowel pass thrus
  • 9 OHS w/ dowel

Snatch primer:

On the Minute x 5 – Light load (if not, empty BB):

  • 1 Slow Snatch Deadlift (3 second ascent)
  • 1 Hang Power Snatch
  • 1 Overhead Squat
  • 1 Snatch Balance

 

b) STRENGTH:

Snatch work – EMOM

  • Minute 1 – 1 Squat Snatch @ 74%
  • Minute 2 – 1 Squat Snatch @ 77%
  • Minute 3 – 1 Squat Snatch @ 80%
  • Minute 4 – 1 Squat Snatch @ 77%
  • Minute 5 – 1 Squat Snatch @ 80%
  • Minute 6 – 1 Squat Snatch @ 83%
  • Minute 7 – 1 Squat Snatch @ 80%
  • Minute 8 – 1 Squat Snatch @ 83%
  • Minute 9 – 1 Squat Snatch @ 86%
  • Minute 10 – 1 Squat Snatch @ 83%
  • Minute 11 – 1 Squat Snatch @ 86%
  • Minute 12 – 1 Squat Snatch @ 89%

 

c) WOD:

4 min AMRAP:

21-15-9

  • Power Snatch (75/55)
  • Burpees

– Rest 4:00 –

4 min AMRAP:

15-12-9

  • Power Snatch (95/65)
  • Burpee over bar

– Rest 4:00 –

4 min AMRAP

12-9-6

  • Power Snatch (115/85)
  • Burpee box jumps (24/20)

 

d) ACCESSORY WORK:

3x:

  • Sandbag bearhug hold (heavy) – 45s, then 5 squats

 

e) POST-WOD RECOVERY / MOBILITY:

  • Repeat mobility from warm up, adding quad and adductor (2 min each leg) and 1 min pec smash

 

Posted in WOD