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12.14.17

14
Dec

12.14.17

Warm Up:
400m row or bike

1:00 jump rope

:30 mini-band monster walk

1:00 jumping jacks

:30 banded glute bridges

:30 clam shells

Barbell Warmup – Snatch Variation
5 Good Mornings
5 Back Squats
5 Snatch Grip Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Stiff-Legged Deadlifts
5 Overhead Squats

then…
Empty barbell
3 reps tall snatch
5 Kip Swings + 2-3 Kipping Pull-Ups
3 reps snatch press from behind the neck
5 Ring dips

3 reps OHS
1-3 strict pull ups or HSPU

Skill: snatch balance
3 sets of 3 reps @ 50%-60%-70%

WOD
14:00 E2M (7 sets)
1 x snatch complex + 2 muscle ups or 2 strict c2b/pull ups or strict HSPU

Complex= hang power snatch + OHS + squat snatch

Round #1 (On the 0:00)
1 Snatch Complex @ 65% of 1RM Snatch + 2 Gymnastics movements

Round #2 (On the 2:00)
1 Snatch Complex @ 69% of 1RM Snatch + 2Gymnastics movements

Round #3 (On the 4:00)
1 Snatch Complex @ 72% of 1RM Snatch + 2 Gymnastics movements

Round #4 (On the 6:00)
1 Snatch Complex @ 75% of 1RM Snatch + 2Gymnastics movements

Rounds #5, 6, and 7 (On the 8:00, 10:00 and 12:00)
Either hold across at the snatch weight, or continue to build as you see fit to a heavy complex for the day.

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