1) STRETCH:
2) WARM UP:
**SKILL WORK**
SNATCH
3) W.O.D:
(A) SNATCH/OVERHEAD SQUAT/PUSH JERK (Snatch Grip Behind Neck) 1.2.3 X 7
Rest Maximum 5mins;
(B) 100 Supine Hip Extensions for time.
*For (A) each set is 1 Snatch (full squat), 2 Overhead Squats, 3 Snatch Grip Push Jerks from behind the neck.Rest 3-4mins between sets. Work up to heaviest load possible in 7 sets and post loads to comments. For (B) complete 100 reps for time, google movement if unsure or ask coach to demo at box.
**RAMP WOD**
18-15-12-9-6:
Sumo Deadlift High Pull
Knees to Elbows
*Sub Knee Ups if your still having issues with knees to elbows. Post total time to complete in comments.
**BEFORE YOU GO COMPLETE 3mins in a 2-Point Plank position.
(A) SNATCH/OVERHEAD SQUAT/PUSH JERK (Snatch Grip Behind Neck) 1.2.3 X 7
Rest Maximum 5mins;
(B) 100 Supine Hip Extensions for time.
*For (A) each set is 1 Snatch (full squat), 2 Overhead Squats, 3 Snatch Grip Push Jerks from behind the neck.Rest 3-4mins between sets. Work up to heaviest load possible in 7 sets and post loads to comments. For (B) complete 100 reps for time, google movement if unsure or ask coach to demo at box.
WHITEBOARD
**RAMP WOD**
18-15-12-9-6:
Sumo Deadlift High Pull
Knees to Elbows
*Sub Knee Ups if your still having issues with knees to elbows. Post total time to complete in comments.
**BEFORE YOU GO COMPLETE 3mins in a 2-Point Plank position.
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