June 28, 2019

 

a) WARM UP:

barbell warmup

2 rounds: 1 with dowel, 1 with bar

  • 5 jump and shrug
  • 5 elbows high
  • 5 muscle snatch
  • 3 snatch balance to 2” drop
  • 3 snatch balance to just above parallel
  • 3 full snatch balance
  • 5 power snatch
b) STRENGTH/SKILL:

EMOM x 5 rounds:

  • 5 touch and go power snatch (light weight)

rest 1 minute

EMOM x 5 rounds:

  • 3 touch and go power snatch (moderate weight)

Rest 2 minutes

Every 30 Seconds for 5 minutes:

  • 1 Power snatch (heavy weight)
c) WOD:

  • 100 burpees

starting at 0:00 and every 2 minutes = 200 meter run

* scale as per your coach

Posted in WOD