Sept 7, 2017

 

a) WARM UP:

3 min row, then,

  • Junkyard dog, followed by Burgener warmup
b) OLY work:

  • Snatch complex: 1 Pull + 2 Power Snatches + 1 Full Snatch (6 sets – increasing each round)

** allowed to put the bar down and reset grip each lift

** start around 40% of snatch

 

  • Snatch balance – sets of 3 for no more than 7 sets

 

  • Strict press work – base these reps off of 55% of your 1 RM: 10-9-8-7-6-5-4-3-2-1

** Work to rest ratio, 1:1

 

c) ACCESSORY WORK:

  • Grab a very heavy sandbag and hold it bearhug style for 5 mins (try and go unbroken)
d) POST-WOD RECOVERY:

  • 2 min pigeon pose
  • 2 min couch stretch
  • 2 min roll your feet
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