Julia Rohde of Germany competes in the women's 53kg weightlifting competition during the World Weightlifting Championships in Marne-la-Vallee outside Paris

WOD: Friday, 9 December 2016

WARM UP:

Before class:

Foam Rolling & Basic 4 Stretches

5 minutes of rowing, jump rope or assault bike.

.

FLEXIBILITY WARM-UP

10x Bent knee iron cross

10x Rollover into V-sits

10x rocking frog stretch

5x each side Lunge flow

10x Squat + Thoracic rotation

10x Cossack Squat into Pigeon

.

THORACIC FLOW

5x Push-ups – 10x Scapular Push-ups – 5x Divebomber – 10x Lying S-waves – 10x Backburn

.

WEEKLY SPECIAL:

20m Seal Roll, Bridge, V-Up complex

+

10 GHD Sit-Ups

.

STRENGTH:

Perform the Partner Mobility for shoulders and the “Burgener Warm-Up” Then…

.

MetCon:

.

20 min to establish a 1RM Snatch 

Rest 5 Min

20 min to establish a 1RM Clean & Jerk

.

Scale 1:

Hang Snatch and Hang Clean & Jerk

Scale 2:

Technique reinforcement  

.

Coaches Note:

Burgener Warm-Up: https://www.youtube.com/watch?v=VeVns3JTjMQ

Shoulder Mobility: https://www.youtube.com/watch?v=67oV26VJUzo

Advertisements