OVERVIEW
Today we are going to start with snatches and finish off with a 3 round workout. We are going to work in 90s intervals and build over 8 sets for our snatch work. Pause deadlifts, snatches and then a hang snatch will be the 3 reps completed in our 90s windows. We can increase the load throughout the sets or find a weight that allows us to complete the 3 reps in 30s or less allowing us a short rest before the next set. The session will finish off with 3 rounds of C2B pull ups, hang power snatches, overhead squats and running half a lap around the building.
WARMUP
Mobility
Forearm stretch x1 min
Prayer stretch on foam roller x1 min
Wall Squat w/twist x1 min per side
Banded hip stretch x1 min per
Banded spiderman stretch x1 min per
Activation w/ PVC
PNF stretch x30 s per side
Pass throughs x10 reps
Around the world x30 s per side
PVC wall squat x10 reps
T-spine reach w/ foam roller and barbell
Burgener Warm up
WOD
Snatches - every 90s x 12 mins
1 Snatch Deadlift w/ pause at knee + 1 Snatch + 1 Hang Snatch
3 rounds
5 C2B pull-ups
7 Hang power snatches
9 Overhead squats
100 m run
COOL DOWN
Foam roll upper and lower back