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26
12
2018

Thurs 27/12 :

By Scotty 0

Warm Up (5-15 mins):
3 rounds of:
10 x Air Squats
10 x Empty Barbell Snatch Grip Deadlifts
10 x Empty Barbell Snatch Grip Push Press

Then (with Empty Barbell):

5 x Snatch Pull
5 x Snatch High Pull
5 x Muscle Snatch
3 x Overhead Squat
3 x Power Snatch
3 x Snatch Balance or Overhead Squat
3 x Squat Snatch

Strength/ Skill (15-35 mins):
Snatch
5 x 3

– Today’s strength work is Squat Snatch
– The goal is to go as heavy as you can whilst maintaining good form across the set of 3
– Your third rep should feel very challenging but you should be maintaining strong positions
– If you are failing, take the weight back
– Make sure you are moving your feet for each rep
– Feet start under the hips and jump to squat stance

WOD (35-50 mins):
For time:
120 Double Unders
60 Wall Balls (20/14lbs)
30 Toes-to-Bar
60 Wall Balls (20/14lbs)
120 Double Unders

Time cap: 15 mins

author: Scotty

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