Dec 20, 2016

 

a) WARM UP:

3 Rounds:

  • 5 beat swings
  • 5 dowel pass thrus
  • 5 dowel overhead squats plus dowel snatch balance
  • 5 leg swings per leg – front/back & side/side

 

b) STRENGTH PRIMER:

First 5 sets are a snatch warmup of:

  • 1 hi hang snatch
  • 1 hang snatch
  • 2 snatch balances

Set #1 – Empty Barbell

Set #2 – 30% of 1RM

Set #3 – 35% of 1RM

Set #4 – 40% of 1RM

Set #5 – 40% of 1RM

Rest 0:30-1:00 between sets.

 

STRENGTH: Squat Snatches EMOM:

  • On the 0:00 – 3 Reps @ 60% of 1RM
  • On the 1:00 – 2 Reps @ 65% of 1RM
  • On the 2:00 – 1 Rep @ 70% of 1RM
  • On the 3:00 – Rest
  • On the 4:00 – 3 Reps @ 65% of 1RM
  • On the 5:00 – 2 Reps @ 70% of 1RM
  • On the 6:00 – 1 Rep @ 75% of 1RM
  • On the 7:00 – Rest
  • On the 8:00 – 1 Rep @ 80% of 1RM
  • On the 9:00 – 1 Rep @ 80% of 1RM
  • On the 10:00 – 1 Rep @ 80% of 1RM

 

c) WOD:

4 Rounds for time:

  • 21 Wallballs (20/14→ 10’/9’ target)
  • 18 Hang Power Snatches (75/55)
  • 15 Burpees
  • 12 C2B Pull-Ups

TIME CAP: 24 mins

 

 

d) POST-WOD MOBILITY:

  • Calf stretch – 2 mins per side
  • T spine roll
  • Roll out hammies / glutes

 

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