Dynamic Warm Up- Mobility Prepare for:

A. Strength:
3 SETS ON A 12:00 RUNNING CLOCK…

1 Snatch Deadlift
+
1 Hang Power Snatch (Above the Knee)
+
1 Hang Power Snatch (Below the Knee)

-Rest as needed b/t Sets-

*Weight stays moderate to heavy for all 3 Sets

(Score is Weight)

B. WOD:
4 SETS

ON A 4:00 RUNNING CLOCK…
500/400m Row
15 Power Snatch*
Max Double Unders in Time Remaining

-Rest 1:00 b/t Sets-

*Power Snatch reps decrease by 3 each set…15-12-9-6

SET 1 – 15 Reps @ (95/65)|(65/45)
SET 2 – 12 Reps @ (115/75)|(75/55)
SET 3 – 9 Reps @ (135/95)|(95/65)
SET 4 – 6 Reps @ (155/105)|(115/75)

(Score is Reps)

C. Cool Down:
FOR RECOVERY
5:00 Foam Roll Upper Back

 

Leave a Reply

Your email address will not be published.