Friday 1.31.20

by Spearfishyoga

GROUP PREP:

2 Minute Machine of Choice

30 Single Unders + 20 High Singles + 10 Doubles

20 PVC Passthroughs

10 AbMat Sit-ups

30 second Hang from the pull-up bar with active shoulders

Barbell Warmup + 5 High Hang Power Snatch +

5 Hang Power Snatch + 5 Power Snatch

STRENGTH:

Snatch Complex

On the 1:30 x 6 Sets:

1 High Hang Power Snatch +

1 Hang Power Snatch +

1 Power Snatch

Set 1: 50% of 1RM Snatch

Set 2: 54% of 1RM Snatch

Set 3: 58% of 1RM Snatch

Set 4 – 62% of 1RM Snatch

Sets 5-6: 65-70% of 1RM Snatch

*Feel free to work on Squat Snatch today, if you aren’t too sore this week

WOD:

AMRAP 15:

60 Double Unders (Option 2 – 60 High Singles)

20 Toes to Bar (Option 2 – Hanging Knee Raises or V-ups)

10 Hang Power Snatches (Rx 95/65) (Rx+ 135/95) (Option 2 – 65/45) (feel free to do squat snatch, if you aren’t too sore)

STIMULUS

• Choose a moderate hang snatch weight that allows you to complete the 10 reps in no more than 3 sets

• Ensure that you are standing to full extension at the finish of the hang squat snatch before bringing the bar down from overhead

MOBILITY:

Thoracic Spine Foam Roll: 1 Minute

Puppy Pose: 1 Minute

Pike Stretch: 1 Minute