10 Jan WOD 11th Jan 2913
Warm Up: Mobility + 3rds 200m run 5 x Broad Jumps 10 x Push Ups 15 x D.U
Strength: Overhead Lunge 4 x 12
WOD: “Death By Burpees”
1min – 1 Burpee
2min – 2 Burpees……
OLYMPIC LIFTING PROG.
Snatch Day
Warm Up – passovers, hip and shoulder mobility
Drills – Stand to Position 1
Hit and catch (power snatch)
Hit and catch to depth
Depth bounce
Position 1 to position 2
Position 2 to Superman pull
Position 3 – slow pulls through all positions focusing on accuracy and identical movement every rep
Work: 5 sets of 3 high hang snatch, focusing on speed under the bar and maintaining/returning to the hook grip during or between reps
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