July 6, 2017

a) Warm up:

  • Row for 3 mins

2 rounds of:

  • 10 dowel pass thrus
  • 10 dowel overhead squats
  • 10 dowel sotts press

 

b) Oly Class – every class today:

  • Snatch Balance – 6 sets x 3 – increasing weight (rest 1:30 between sets)
  • Snatch complex – 2 snatch pulls + 1 full snatch (start @ 40% and increase if it feels good – work for 15 mins)
  • Clean and jerk complex – 2 squat cleans + 2 split jerks (do the cleans first, then do the 2 split jerks together. You can drop the bar after the 1st clean – start at 40% and increase for 5 complexes)

 

c) Accessory work:

  • 800 Meter Sled Drag

Load the sled with 75% of your bodyweight, and strive for a single, consistent pace throughout. Visualize pulling yourself forward, as opposed to pushing yourself forward. This is not for time, and rather a strong posterior chain finish to our training day.

 

d) Post-Wod Mobility:

  • Banded lat distraction on the rig – 1 min per arm
  • Roll out lats – spend 2 mins on them
Posted in WOD