Nov 21, 2016

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

 

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:

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)

 

d) ACCESSORY WORK:

3x:

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

 

e) POST-WOD RECOVERY:

  • Quad and adductor (2 min each leg)
  • 1 min pec smash

 

Posted in WOD