WOD

Thursday, January 31st

01/31/2019

WARMUP:

 

AMRAP x 6:

 

15 Jumping Jacks

 

10 Groiners

 

10 Arm Circles (Front & Back)

 

10 PVC OH Squats

 

5 Broad Jumps

 

 

 

Hang Squat Snatch Progression:

 

5 Snatch Grip Deadlifts

 

5 High Pull (Focus on keeping the bar close/elbows high)

 

5 High Hang Muscle Snatch (Focus on strong turnover)

 

5 Overhead Squats (Focus on full depth and strong OH position)

 

5 Hang Power Snatch (Focus on proper landing position)

 

5 Hang Squat Snatch (Focus on pulling the body under the barbell)

 

 

 

EXTENDED WARM-UP:
3 SETS
1 Snatch Deadlift
2 Hang Power Snatch + 1 OHS
1 Hang Squat Snatch

*Keep loading light and manageable for all 3 Sets, perfect mechanics

 

WORKOUT:

 

EMOM x 15 MINUTES
MIN 1 -- 7 Hang Squat Snatch (athlete choice on loading)*
MIN 2 -- 25 Sit-ups
MIN 3 -- 15/12 Cal Row

*Athlete can choose anywhere between light to moderate loading for HSS. All reps should be crisp and unbroken regardless of loading.