Warm-up:
Core Complex: 10 reps each
- Single leg V-up
- Partner Glute Ham Raise
- Medball Lunge Rotate
Speed Complex: 10 reps each
- Total Body Medball Throw
- Medball Slam
- Rotational Medball Throw
Miniband Complex:
- 1/4 squat shuffle
- squat walk
Gymnastic:
2 x m.e. (max effort reps) Chest to Bar Pullups (scale with pullups)
Oly / Speed:
4 x 3 Snatch Grip Hi Pull
4 x 1+1 (Power Snatch from ground + Hang Power Snatch (70% power snatch 1RM)
WOD
12-9-6-3
G2O- (95/65)
T2B- scale with K2E or V-ups
*Focus today on great technique and bar speed during the snatch component work. Also remember the high pocket is where the last pull will begin and where this speed should take place.
The WOD is short and your welcome to use Clean & Jerk or Snatch to do the ground to overhead... just remember to use your technique consistently with each pull to stay safe. Good technique will also tax you less and make each rep more efficient. Try to hit unbroken reps on T2B to speed up your WOD and in turn give you a better workout.
