OVERVIEW
Kicking off the week with a Snatch 1 rep max test. We’ll spend 20 min building to the best and heaviest snatch we can. No press outs. Power or full squat - whatever allows you to move the most weight efficiently. Should you catch the bar without your arms fully extended and need to “press out” the lift will be a “no rep”. We’ll finish off the day with a toasty 10 min amrap of overhead squats and running.
WARMUP
Mobility
Spidermans x 5 each (elbow drop + reach)
Prayer stretch x 45s each
3 min. Plate squat
PVC Snatch grip sotts press
PVC & Barbell x 5 reps each
Dip shrug
High pull
Muscle Snatch
Snatch Balance
Snatch
WOD
Snatch
20 min. to find 1rm
Amrap 10:
400m Run
10 OH Squats @65% of snatch
Midline:
2 min. Push-ups or
40 Toes to post
COOL DOWN
Barbell shoulder stretch
Lazy spidermans w/ quad stretch
תגובות