Call Us: (612) 226-8720

10.04.17 Nicest Jerks

4
Oct

10.04.17 Nicest Jerks

Warm Up:
3 Rounds:
1:00 Light Row
5 Strict Pull-Ups
10 Banded Good Mornings
15 Abmat Sit-Ups

Mobility:
5 Deep squat progressions
4 position wrist stretch
:20 side plank hold x each side

Snatch Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Strict Presses
5 Stiff-Legged Snatch-Grip Deadlifts
5 Overhead Squats

Skill: snatch
3 sets of 3 reps of tall snatch- empty bar then light load
then…
5 sets at 50%-55%-60%-65%-70%
2 reps of snatch deadlift to the knees + 1 rep squat snatch

Primer: 3:00 EMOM every :30
interval 1: 3 x target reach swing + 2 air chair swings
interval 2: overhead underarm barbell stretch with snatch grip

 

WOD
9 Bar muscle ups- sub hardest pull ups
21 Push jerks 115/75 or 95/65
7 Bar muscle ups
15 Push jerks
5 Bar muscle ups
9 Push jerks

Leave a Reply