| 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
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| 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%
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| c) WOD:
“Isabel”
- 30 power snatches for time (135/95)
(scale as per your coach)
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| 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
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e) POST-WOD RECOVERY:
- Roll quads, adductors, T Spine plus couch stretch
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