June 12, 2017

 

a) WARM UP:

Row 500m

7 min AMRAP:

  • 10 Slow Air Squats
  • 10 Dowel overhead squats
  • 20 Mountain Climbers

Take an empty bar and warm up the snatch.

 

b) STRENGTH:

On the Minute x 9: Power Snatch + Overhead Squat + Squat Snatch

  • On the 0:00 – 50% of 1RM Squat Snatch
  • On the 1:00 – 55%
  • On the 2:00 – 60%
  • On the 3:00 – 50%
  • On the 4:00 – 55%
  • On the 5:00 – 60%
  • On the 6:00 – 50%
  • On the 7:00 – 55%
  • On the 8:00 – 60%

Then,

Pausing deadlifts with 2 sec pause at knee

  • Set #1 – 3 Pausing Reps @ 75% of 1RM Snatch
  • Set #2 – 3 Pausing Reps @ 80%
  • Set #3 – 3 Pausing Reps @ 85%
  • Set #4 – 3 Pausing Reps @ 90%

Rest approx. 2 mins per set.

 

c) STRENGTH 2:

  • Back Squat – Establish a Heavy Set of 15 Reps

 

d) FINISHER:

Alternating EMOM x 10

  • Min 1: “X” Sit-Ups
  • Min 2: “X” Supermans

X is a max number in the minute

 

e) ACCESSORY WORK:

On the 3:00 x 4 Sets (12:00):

  • 10 Good Mornings
  • 10 Front Rack Single – KB Reverse Lunges
  • 10 Cossack Squats

 

f) POST-WOD RECOVERY:

  • Roll quads, adductors, T Spine plus couch stretch

 

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