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
