Dec 14, 2016

a) WARM UP:

Between posts 1 and 2:

  • Run there and back peddle back 3 times
  • 10 air squats
  • Side shuffle there and back 3 times
  • Bear crawl back there and back
  • Finish with a 45 sec wall stretch and 45 sec wall stretch

 

Snatch work primer:

5 min EMOM, increasing weight every minute of:

1 High hang power snatch + 1 hang power snatch + 1 power snatch from ground

  • Min 1 @ 30%
  • Min 2 @ 40%
  • Min 3 @ 45%
  • Min 4 @ 50%
  • Min 5 @ 55%

 

b) STRENGTH:

In a 10 min window, build to a heavy complex of:

  • 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat

Record weight

 

c) WOD:

For time:

3 Rounds of:

  • 10 C2B Pullups
  • 10 Front Squats (165/115) – taken from the ground
  • 10 Burpees

Directly into…

21-15-9:

  • KB swings (70/55) – eye level
  • Burpees

Time cap: 22 mins

Scale as per your coach.

 

d) ACCESSORY WORK:

  • 30 Handstand pushups

 

e) POST-WOD RECOVERY/MOBILITY:

  • Roll T spine and quads, adding 2 min pigeon per side

 

Posted in WOD