WOD Blog

Tue, Nov 26 2024

112624

(Time)
Warm up
0:00-12:00

1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement

2. Barbell Prep

A. Burgener Warm up Snatch (3-5 reps at each position)
1. Down and up – “SPEED THROUGH THE MIDDLE”
2. Elbows high and outside – “BAR CLOSE”
3. Muscle snatch – “STRONG TURNOVER”
4. Snatch land – “FOOT WORK” 2”, 4”, 6”
5. Snatch drop – “FOOT WORK”

B. Skill Transfer Exercises Snatch
- 3-5 reps of each movement
1. Overhead squat, “CORE STRENGTH”
2. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
3. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
4. Snatch balance, “FOOT AND ARM SPEED”

C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Skill
14:00-21:30

*Do a set every 1 minute and 30 seconds.

2 Sets
Snatch + Hang Snatch + Overhead Squat @73-78% 1 RM Snatch

3 Sets
Snatch + Hang Snatch + Overhead Squat @80-83+% 1RM Snatch

*Touch and go reps.

Conditioning
35:00-51:00

3 Sets:
AMRAP 4 Minutes
3 Box Jumps (30/24)
200m Bike Erg
1 Power Snatch (135/95)
-rest 2 minutes b/t sets-

*Score every 20m Bike Erg as 1 rep.