WOD – Mon, Feb 6
Warm Up
SPECIFIC WARMUP
POWER SNATCH PROGRESSION
(PVC-BB)
5 hang snatch pulls
5 hang power snatches
5+ top-to-top power snatches
Power Snatch (5 sets:
3 power snatches
– Touch and go reps.)
3 power snatches
– Touch and go reps.)
5:00 to build in load
10 E2MON work to or above workout lbs.
WOD PRIMER
1 set:
4 bar-facing burpees
4 power snatches (workout weight)
2300206 (Time)
RX
For time:
3-6-9-12-15:
Bar-facing burpees
Power snatches (95/135 lb)
INTERMEDIATE
For time:
3-6-9-12-15:
Bar-facing burpees
Power snatches (65/95 lb)
BEGINNER
For time:
3-6-9-12-15:
Bar-facing burpees
Power snatches (35/45 lb)
<h3>INTENDED STIMULUS</h3><ul><li>5:00-11:00.</li><li>Load should allow for at least 6 unbroken reps when fresh.</li><li>Reference workouts like Isabel and Ingrid for loading stimulus.</li><li>Athletes must jump over the bar for the bar-facing burpees.</li></ul>
Cool Down
Accumulate:
1:00 banded shoulder stretch/arm
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
2 sets:
10 PVC pass throughs
10 behind the neck, PVC snatch grip presses
10 PVC overhead squats
10 leg swings across body, right
10 leg swings across body, left
10 leg swings front to back, right
10 leg swings front to back, right
2 sets:
10 jumping jacks
:30 plank hold
10 jumping jacks
:30 plank hold with shoulder taps
10 jumping jacks
:30 push-ups
10 jumping jacks