WOD - Saturday 2021-01-09

OVERVIEW

Hang Squat Snatches. Today is an olympic lifting focused WOD. We’ll building over the course of 7 sets to a heavy (with good form) set of snatches. These should not be touch and go, but should require 3-5 seconds to collect and reposition after each rep. We’ll build through our warm up with progressions and look to avoid any failed reps.

WARM-UP

Mobility/Activation

  • Foam roll lats

  • Foam roll t-spine

  • PVC Shoulders

  • PVC OH Squats

Warmup

  • Empty bar:

  • Burgener warm-up

WOD

Hang Squat Snatch:

3-3-3-3-3-3-3

COOL DOWN

5 min. Row or bike.


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