Mar 14, 2017

 

a) WARM UP:

2 Rounds for quality:

  • 10 air squats
  • 10 dowel pass thrus
  • 10 dowel overhead squats

Then grab roller and roll out T spine and lats, then,

Perform scap activation

 

b) PRIMER:

Minutes 0:00 – 5:00: Complete 2-3 Sets of the below complex with a light load.

  • Snatch Deadlift + 2 Hang High Pulls + 1 Hang Squat Snatch
c) STRENGTH:

3 position squat snatch – Every 1:30 – from hi hang, from hang, from floor

  • On the 5:00 – 1 Complex @ 45% of 1RM of your squat snatch
  • On the 6:30 – 1 Complex @ 50%
  • On the 8:00 – 1 Complex @ 55%
  • On the 9:30 – 1 Complex @ 60%
  • On the 11:00 – 1 Complex @ 65%
  • On the 12:30 – 1 Complex @ 70%
d) WOD:

On The Minute x 4 Rounds (16:00 Total):

  • Minute 1 – 15 Sumo Deadlift High Pulls (75/55)
  • Minute 2 – 15 Wallballs (20/14→ 11/10’ target)
  • Minute 3 – Max box jump overs
  • Minute 4 – Rest

** score is max box jump overs

 

e) ACCESSORY WORK:

Spend 10 Minutes practicing Handstand Walking

Rest as needed between attempts, and aim to stretch out our distance – shoot for longer unbroken walks if we are proficient in the shorter distances. This is not measured by distance, but quality.

If we do not yet have handstand walking, let’s build familiarity from the inverted position.

  • perform 5 Conans – on box, walk around the box and back equals 1 Conan

 

f) POST-WOD RECOVERY/MOBILITY:

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