a) WARM UP:
Light rolling for 1 min of T-spine/lats
- 200m easy row
- 5 beat swings
- 5 push ups
- 5 squats
Repeat
- 200m moderate row
- 5 ring rows
- 5 dowel pass thrus
- 5 OHS w/ dowel
Repeat
Snatch primer:
On the Minute x 5 – empty bar::
- 1 Hi hang power snatch
- 1 Hang power Snatch
- 1 Hi hang squat snatch
- 1 Hang squat snatch
- 2 Overhead Squats
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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%
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c) WOD:
For time:
- Row for Cals (42/35)
- 21 Squat Snatches (95/65)
- Row for Cals (30/25)
- 15 Squat Snatches (95/65)
- Row for Cals (18/15)
- 9 Squat Snatches (95/65)
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d) ACCESSORY WORK:
3x:
- Sandbag bearhug hold (heavy) – 45s, then 5 squats
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e) POST-WOD RECOVERY:
- Quad and adductor (2 min each leg)
- 1 min pec smash
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