Jan 15, 2018

 

a) WARM UP:

3 Rounds:

  • 5 air squats
  • 10 mountain climbers
  • 5 ring rows
  • 10 dowel pass throughs
b) STRENGTH/SKILL: HANG SQUAT SNATCHES

On the 1:30 x 9 sets (2 rest periods):

  • Set #1 (0:00) – 2 Hang Squat Snatches @ 73% of 1RM Snatch
  • Set #2 (1:30) – 2 @ 76%
  • Set #3 (3:00) – 2 @ 79%

– Rest 1:30 –

  • Set #4 (4:30) – 2 @ 76%
  • Set #5 (6:00) – 2 @ 79%
  • Set #6 (7:30) – 2 @ 82%

– Rest 1:30 –

  • Set #7 (9:00) – 2 @ 79%
  • Set #8 (10:30) – 2 @ 82%
  • Set #9 (12:00) – 2 @ 85%
c) WOD 1:

7 min AMRAP:

  • 10 Hang Squat Snatches (75/55)
  • 30 Double Unders (scale: 60 singles)

Rest 5:00 min before starting WOD 2

d) WOD 2:

On the Minute x 7:

  • “X” Thrusters (95/65)
  • “X” C2B Pull-Ups (scale: jumping pull ups)
  • “X” Bar Facing Burpees

Level 1 – X =5 Repetitions

Level 2 – X=4 Repetitions

Level 3 – X=3 Repetitions

** Scale as per your coach

e) ACCESSORY:

ROW RECOVERY: 10 mins of conversational pace

 

f) POST-WOD RECOVERY:

  • Roll quads, adductors, T Spine plus couch stretch
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