July 3, 2017

 

a) WARM UP:

3 Rounds:

  • 5 air squats
  • 5 leg swings – front/back & side/side
  • 5 glute bridges
  • 5 sit ups

Followed by…

Snatch Barbell Warmup (empty barbell, all done with a snatch grip)

  • 5 Good Mornings
  • 5 Back Squats
  • 5 Elbow Rotations  (while bar is on your back)
  • 5 Behind the Neck Presses
  • 5 Stiff-Legged Deadlifts
  • 5 Overhead Squats

 

b) STRENGTH:

On the Minute x 12: Power Snatch + Overhead Squat + Squat Snatch

  • Set #1, on the 0:00… 50% of 1RM Squat Snatch
  • Set #2, on the 1:00… 55%
  • Set #3 @ 60%
  • Set #4 @ 50%
  • Set #5 @ 55%
  • Set #6 @ 60%
  • Set #7 @ 50%
  • Set #8 @ 55%
  • Set #9 @ 60%
  • Set #10 @ 50%
  • Set #11 @ 55%
  • Set #12 @ 60%

 

c) WOD:

“Isabel”

  • 30 power snatches for time (135/95)

(scale as per your coach)

 

d) ACCESSORY WORK:

3 Sets:

  • 20 Back Rack Reverse Lunges (40% of your 1RM Front Squat)
  • 20 UB Double Kettlebell Russian Swings (chest level)
  • 20 Weighted Sit-Ups

 

e) POST-WOD RECOVERY:

  • Roll quads, adductors, T Spine plus couch stretch

 

Posted in WOD