wod
Warm-up
Strength
2min brackets
0-8mins:
Power Snatch
Bracket 1, 3 =2reps @ 80-90%
Bracket 2, 4 = 1 rep @ 85-95%
0-8mins:
Power Snatch
Bracket 1, 3 =2reps @ 80-90%
Bracket 2, 4 = 1 rep @ 85-95%
8-16mins
Power clean
Bracket 1, 3= 2reps @ 80-90%
Bracket 2, 4 =1 @ 85-95%
Met Con (Time)
4 rounds each for time:
15 Box Jump Overs
9/9 DB snatch @ 15/22.5kg
6 strict pull ups or inverted barbell rows
Rest 1min
15 Box Jump Overs
9/9 DB snatch @ 15/22.5kg
6 strict pull ups or inverted barbell rows
Rest 1min
ADV Option:
4 rounds each for time
12 DB box step overs
12 double DB snatch
6 bar muscle ups
Rest 1min
Accessory Work
3 sets of:
3 Snatch Pull (heavy)
+
20/20sec side plank
3 Snatch Pull (heavy)
+
20/20sec side plank
15m out and back shuttles, 1 min
Samson Stretch, L 45 secs/R 45 secs
10 Air Squats
10 Barbell Muscle Snatches 15/20kg
into
Bergener warm up for snatch
Break down positions thoroughly as a group
2 cycles broom
+
2 cycles bar