3-Position Power Snatch
Build to a Heavy Complex
15 SDHP with KB (35/55) or barbell (65/95)
12 Power Snatches (95/65)
15/12 Calorie row
8 Power Snatches (115/80)
4 Power Snatches (135/95)
Core ADD ON
1. 10 hip extensions on GHD
2. 10 sit ups
3. 1 min handstand hold
4. 10 supermans
5. 10 strict t2b or straight leg raises hanging from pull up bar
*How this works: start with 1 then ADD ON 1+2 then 1+2+3 then 1+2+3+4....continue till get through all movements.
How this works: complete 10 sit ups + 1 wall ball, then 9 sit ups + 2 wall ball, then 8 sit ups + 3 wall ball...continue this format till 1 sit up + 10 wall ball.
Pre-WOD: Shoulder Primer - place a thin band across the front rack at chest/shoulder height. Hook your thumb through one band and push band away from body. Stand with shoulder abducted to 90 degrees with elbow and wrist locked out. Turn palm from facing the floor to facing forward. Repeat this motion until the posterior shoulder is warm. Next push the band overhead with thumb underneath. Drive the armpit forward. Push the band towards the ceiling by sliding the shoulder blade up and keeping the shoulder out of your ear. Return to starting position. Repeat until shoulder is warm. Repeat entire shoulder primer on other shoulder.
Calf Smash on Barbell: 1-2 minutes per leg, keeping foot nuetral, then floss by externally/internally rotating foot.