Feb 5, 2018

 

a) WARM UP:

  • Row or bike for 2 mins

3 Rounds:

  • 10 lunges per leg
  • 10 mountain climbers
  • 10 dowel pass throughs
  • 10 dowel overhead squats

Into (all done with an empty barbell):

  • 5 Behind the Neck Snatch Grip Presses
  • 5 Behind the Neck Snatch Grip Push Jerks
  • 5 Hang Muscle Snatches

Into…

  • 5 Hang Power Snatches
  • 5 Pausing Overhead Squats
  • 5 Hang Squat Snatches

Then,

Load up the bar and warm up high hang snatches to 65% of max squat snatch.

b) STRENGTH: HIGH HANG SNATCH

** note the wave percentages

  • On the 0:00, Set #1 – 65% of 1RM Snatch
  • On the 1:00, Set #2 – 70%
  • On the 2:00, Set #3 – 75%
  • On the 3:00 – rest
  • On the 4:00, Set #4 – 68%
  • On the 5:00, Set #5 – 73%
  • On the 6:00, Set #6 – 78%
  • On the 7:00 – rest
  • On the 8:00, Set #7 – 71%
  • On the 9:00, Set #8 – 76%
  • On the 10:00, Set #9 – 81%
c) WOD:

9 – 15 – 21 reps of:

  • Chest to Bar Pull Ups
  • Bar Facing Burpees
  • Overhead Squats (95/65)
d) ACCESSORY: PISTOLS –

Every 15 seconds, for 60 seconds (2 sets) of:

*Use the rig or other stationary object to hold onto if keeping balance in this position is too difficult.

Followed by. . .

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

Followed by. . .

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

e) POST-WOD RECOVERY:

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