Feb 13, 2017

 

a) WARM UP:

3 Rounds:

  • 5 dowel pass thrus
  • 5 dowel overhead squats
  • 5 beat swings
  • 5 sit ups
  • :30s wall stretch

Then,

Set up, discuss and warm up to 65% of the snatch (5-8 mins).  

b) STRENGTH:

Squat Snatch

  • On the 0:00 – 3 Reps @ 67% of 1RM
  • On the 1:00 – 2 Reps @ 70%
  • On the 2:00 – 1 Rep @ 73%
  • On the 3:00 – 3 Reps @ 70%
  • On the 4:00 – 2 Reps @ 73%
  • On the 5:00 – Rest
  • On the 6:00 – 1 Rep @ 76%
  • On the 7:00 – 2 Reps @ 80%
  • On the 8:00 – 2 Reps @ 80%
  • On the 9:00 – 2 Reps @ 80%
c) WOD:

21 – 15 – 9

  • Squat Snatch (95/65)
  • C2B Pull-Ups

 

d) ACCESSORY WORK:

  • 20 evil wheels
  • 10 back extensions on GHD

 

e) POST-WOD MOBILITY:

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