| a) WARM UP:
2 min Slow Row, bike or ski erg
2 Rounds:
- 5 push ups
- 7 dowel pass thrus
- 9 dowel overhead squats
- 7 banded Good Mornings
- 5 air squats
Warm up the snatch.
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| b) SNATCH SKILL:
5 Sets, resting 1:00 between sets:
- 1 Snatch Grip Deadlift + 2 Hang Snatch High Pulls (lower bar, rest 5-10 secs) + 2 Power Snatches
Set #1 – 50% of 1RM
Set #2 – 60% of 1RM
Sets #3/4/5 – 70% of 1RM
** do not go higher than 70%. Work on speed & technique.
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| c) WOD:
21 – 15 – 9:
- Wall balls (20/14→ 11’/10’ target)
- Pull-Ups (scale: jumping pull ups)
- Thrusters (95/65)
- Box Jumps (24/20)
- Kb Swings (53/35) – American
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d) ACCESSORY WORK:
- Chin up work – supinated grip – accumulate 30 strict chin ups
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e) POST-WOD ACCESSORY:
- Roll quads, adductors plus couch stretch
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