Warm Up
3 rounds for quality of:
Run, 2 mins
Dead Hang, 20 secs
20 Lateral Line Hops
6 Bamboo Bar Overhead Squats
3 Tall Box Jumps (landing with straight legs)
Weightlifting
I. Every 2 mins x 4 sets: Snatch
1 x 3 at 65% 1RM
1 x 3 at 68% 1RM
1 x 3 at 72% 1RM
1 x 3 at 75% 1RM
II. Every 2 mins x 4 sets: Snatch Balance + Pause Snatch Balance
1 x 3 + 1 @ 62%
1 x 3 + 1 @ 65%
1 x 3 + 1 @ 70%
1 x 3 + 1 @ 75%
III. EMOM 9
5 Hang Power Snatch
Start at 55% 1RM and work on fast and efficient cycling.
WOD
For Time
90 ft Overhead Walking Lunge (30 reps)
4/3 Rope Climbs or 12 Strict Pull Ups
24 Burpee Box Jump Overs
4/3 Rope Climbs or 12 Strict Pull Ups
90 ft Overhead Walking Lunge (30 reps)
Accessory Work
3 rounds for quality of:
8 Supinated Chin-ups
15 Dumbbell Hammer Curls, pick load
15 Reverse Barbell Curls, pick load
Cool Down
10 reps cat & cow
30 seconds Puppy dog pose center
30 seconds puppy dog pose right
30 seconds puppy dog pose left
30 seconds Scorpion Pose right
30 seconds Scorpion Pose left
1 minute low dragon right
1 minute low dragon left
1 minute Pigeon Pose right
1 minute Pigeon Pose left
10 reps Downward Dog Ankle Stretch
1 minute Seated Shoulder Extension Stretch
Comments