THURSDAY

Calf pumps, Air squats with thoracic twists and scorpions

Banded monster walks

Cossack squats and squat jumps (to encourage /reinforce open hips in snatch)

Shoulder activations (dowel)

Burgener warm up with

10 empty bar Snatch drops

Strength Development

Overhead Squats

5 – 4 – 3 – 2 – 1

@ 2 minutes/set

Aiming for:

· Engaged lats/shoulders

· Strong lockout

· Strong Leg drive

WOD

3 x 5 Minute AMRAPs

0:00 – 5:00 min

·  200m Run into AMRAP:

·  6 Sq. Snatches (RX 40/30)

·  6 Sit-up’s/GHDs

Rest 2 minutes

7:00 – 12:00 min

·  200m Run into AMRAP:

·  5 Sq. Snatches (RX 50/35)

·  6 Sit-up’s/GHDs

Rest 2 minutes

14:00 – 19:00 min

·  200m Run into AMRAP:

·  4 Sq. Snatches (RX 60/40)

·  6 Sit-up’s/GHDs

Aim for:

·   Consistent sets

·   Strong pulls/drive & fast under bar for sq. snatches