WOD – Thu, Oct 27
Warm-up
SPECIFIC WARMUP
2-3 Sets of: BB or PVC
BURGENER WARM-UP VARIATION
3 High hang dip and drive
3 High hang dip and drive+elbows
3 High muscle snatch
1.2″ drop squat
1.4″ drop squat
1.6″ drop squat
3, full drop squat
MUSCLE, POWER, AND SQUAT SNATCH REVIEW | 8:00
Muscle Snatch (E2MOM For load:
Muscle snatch
3-3-3-3-3)
Muscle snatch
3-3-3-3-3)
<h3>INTENDED STIMULUS</h3><ul><li>Third heavy day of the week!</li><li>Each variation of the snatch builds a different lifting skill.</li><li>Build to a heavy 3-rep muscle snatch, 2-rep power snatch, and 1-rep squat snatch.</li></ul>
Power Snatch (E2MOM For load:
Power snatch
2-2-2-2-2)
Power snatch
2-2-2-2-2)
Squat Snatch (E2MOM For load:
Squat snatch
1-1-1-1-1)
Squat snatch
1-1-1-1-1)
<h3> </h3><ul></ul>
Finsher (Weight)
5 sets:
5 SOTS presses
Cool Down
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
8 sets:
:20 OHS banded air squats PVC
:10 bottom of squat hold