June 5, 2017

 

a) WARM UP:

3 Rounds:

  • 5 air squats
  • 10 dowel pass thrus
  • 5 glute bridge ups
  • 10 sit ups

Take an empty bar and warm up the snatch with some pulls, power snatches and ohs.

 

b) STRENGTH:

EMOM – squat snatch work

  • On the 0:00… 3 Reps @ 45% of 1RM Squat Snatch
  • On the 1:00… 2 Reps @ 50%
  • On the 2:00… 1 Reps @ 55%
  • On the 3:00… 3 Reps @ 50%
  • On the 4:00… 2 Rep @ 55%
  • On the 5:00… 1 Rep @ 60%

From Minutes 6:00 – 15:00 … build to a heavy single for the day.

 

c) WOD:

5 min AMRAP:

  • 15/12 Calorie Row
  • 15 Wall balls (20/14#–>10/9’)

Rest 3:00

5 min AMRAP:

  • 15 Burpees
  • 15 Kettlebell Swings (53/35)

Rest 3:00

5 min AMRAP:

  • 15 Sumo Deadlift High Pulls (75/55)
  • 15 Overhead Squats (75/55)

(scale as per your coach)

 

d) ACCESSORY WORK:

3 Rounds:

  • 20m Overhead 1-Arm Kettlebell Carry, each arm
  • :30 sec front rack standing hold – (at least 70% of FS)

 

e) POST-WOD RECOVERY:

  • Roll quads, adductors, T Spine plus couch stretch

 

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