July 31, 2017

 

a) WARM UP:

  • Row for 2 mins

3 Rounds:

  • 5 air squats
  • 5 leg swings – front/back & side/side
  • 5 dowel pass thrus
  • 5 dowel overhead squats
b) STRENGTH:

Snatch Grip Deadlift + Hang Power Snatch + Power Snatch

  • Set #1, on the 0:00… 1 Complex @ 55% of 1RM Snatch
  • Set #2, on the 1:00… 1 Complex @ 60%
  • Set #3, on the 2:00… 1 Complex @ 65%
  • Set #4, on the 3:00… 1 Complex @ 55%
  • Set #5, on the 4:00… 1 Complex @ 60%
  • Set #6, on the 5:00… 1 Complex @ 65%
  • Set #7, on the 6:00… 1 Complex @ 55%
  • Set #8, on the 7:00… 1 Complex @ 60%
  • Set #9, on the 8:00… 1 Complex @ 65%
c) WOD:

5 Rounds:

  • 400m Run (500m Row, only if you are injured)
  • 15 Power Snatches (75/55)
d) ACCESSORY WORK:

Not for Time:

21-18-15-12-9

  • Sit-Ups
  • Supermans
  • Banded Pull-Aparts
e) POST-WOD RECOVERY/MOBILITY:

  • Roll quads, adductors, T Spine plus couch stretch
Posted in WOD