June 9, 2017

 

a) WARM UP:

  • 4:00 min Fish game on the rower – record score

Then,

3 Rounds:

  • 10 squats
  • 10 jumping jacks
  • 10 dowel pass thrus

Then grab a bar and start warming up for some snatches.

 

b) STRENGTH/SKILL:

3-Position Squat Snatch Complex – High Hang + Hang (Knee) + Floor (Full)

  • On the 0:00… 1 Complex @ 40% of 1RM Snatch
  • On the 1:30… 1 Complex @ 50%
  • On the 3:00… 1 Complex @ 55%
  • On the 4:30… 1 Complex @ 60%
  • On the 6:00… 1 Complex @ 65%
  • On the 7:30, 9:00, and 10:30, three additional complexes at your choosing of weight.

Technique, over load today.

Then, we will work on our snatch pulls.  

  • Set #1 – 3 Reps @ 90% of 1RM Snatch
  • Set #2 – 3 Reps @ 95%
  • Set #3 – 3 Reps @ 100%
  • Set #4 – 3 Reps @ 105%

* drops are allowed between reps.  Straps are allowed for the pulls.  Max time: 12 mins

 

c) WOD:

15 min AMRAP:

  • 30 Cal Row
  • 30 Box Jumps (24/20)
  • 30 Thrusters (65/45)

* if rowers are all taken, run 400m

 

d) ACCESSORY WORK:

  • 5 min sandbag/dball static bearhug hold (heavy)

 

e) POST-WOD RECOVERY:

  • Pigeon pose – 2 mins per side
  • Smash calves/achilles
  • Roll your lats
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