July 10, 2017

 

a) WARM UP:

2 Rounds:

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

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

  • 5 Good Mornings
  • 5 Back Squats
  • 5 Power Snatches
  • 5 Behind the Neck Push Presses
  • 5 Squat snatches
  • 5 Overhead Squats
b) STRENGTH:

On the Minute x 12:

Power Snatch + Overhead Squat + Squat Snatch

  • Set #1, on the 0:00… 57% of 1RM Squat Snatch
  • Set #2, on the 1:00… 62%
  • Set #3 @ 67%
  • Set #4 @ 57%
  • Set #5 @ 62%
  • Set #6 @ 67%
  • Set #7 @ 57%
  • Set #8 @ 62%
  • Set #9 @ 67%
  • Set #10 @ 57%
  • Set #11 @ 62%
  • Set #12 @ 67%

 

c) WOD:

4 Rounds:

  • 21 Wall balls (20/14#–>10/9’)
  • 18 Calorie Row
  • 15 Box Jumps (24/20)
  • 12 Alternating Dumbbell Snatches (55 or 50/35)

(scale as per your coach)

**Time cap: 25 mins

d) ACCESSORY WORK:

Bar MU work: technique work.

  • 1. You can do them – work on doing 3 EMOM for 5 mins
  • 2. Working on them – work on the kip/beat swing and hips to bar
  • 3. If haven’t tried – use bar on rack, tied to j clips, work on jumping up top with press out

 

e) POST-WOD RECOVERY:

  • Roll quads, adductors, T Spine plus couch stretch
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