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04.09.18

9
Apr

04.09.18

Warm Up:
Two sets of:
Row x 500 Meters @ easy pace
Kettlebell Swings x 15 reps
Goblet Squats x 10 reps

Skill: snatch balance
work on this 1. for position 2. for speed 3. for load
5 sets of 2 reps
set 1- 50%
set 2- 55%
set 3- 60%
set 4- 65%
set 5- 70%

Primer: box jump practice
Either use a shorter box or a stack of plates
3 sets of 4 box jumps- it’s all about quality here, not quantity!

  • full hip extension
  • build sounds landing mechanics
  • feet flat on landing
  • knees neutral
  • abs braced
  • eyes/chest up
  • pause at top position momentarily
  • step off box if over 20″

WOD

12:00 EMOM

min 1: box jump overs x 10 reps

min 2: power snatch x 10 reps 75/55

Post WOD: L-sit hold 1:30  accumulate time

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