Nov 20, 2017

 

a) WARM UP:

3 Rounds:

  • 5 tempo air squats – take 5s to lower
  • Run to the end of the gym and back
  • 2 burpees
  • 4 birddogs per side – take 10s to perform each one

Then grab an empty bar and warm up for power snatch with the below primer.

 

Power snatch primer….

5 Sets of the Complex: Power Snatch + Low-Hang Power Snatch

The first repetition of the complex is a full power snatch and bringing the bar as close to the ground as we can, without actually touching the ground.

Loading is meant to be on the light side, so that we can confirm our positions and technique for the following portion.

 

b) Power Snatch work:

10-8-6-4-2

  • On the 0:00… 10 Reps @ 55% of 1RM Snatch
  • On the 2:00… 8 Reps @ 62%
  • On the 4:00… 6 Reps @ 69%
  • On the 6:00… 4 Reps @ 76%
  • On the 8:00… 2 Reps @ 82%
c) WOD:

15 min AMRAP:

  • 60 Double Unders (scale: 120 singles)
  • 30/24 Calorie Row (alternate: assault bike > 24/20)
  • 15 Overhead Squats (115/80) (scale as per your coach)*

* looking for a load that we can complete 20-25 reps unbroken with when fresh

d) GYMNASTICS ACCESSORY:

Every 30 seconds, for 2 minutes (2 sets) of:

THEN:

Every minute, on the minute, for 4 minutes (2 sets) of:

Followed by. . .

e) POST-WOD RECOVERY:

  • Roll quads, adductors, T Spine plus couch stretch
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