Feb 6, 2017

 

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.

 

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.

 

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
d) ACCESSORY WORK:

  • Chin up work – supinated grip – accumulate 30 strict chin ups

 

e) POST-WOD ACCESSORY:

  • Roll quads, adductors plus couch stretch

 

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