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WOD: Thursday, 11 May 2017

WARM UP:

Before class:

Foam Rolling & Basic 4 Stretches

5 minutes of rowing, jump rope or assault bike.

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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

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THORACIC FLOW

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

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WEEKLY SPECIAL:

30 Medball Cleans For Quality

https://www.youtube.com/watch?v=-nk0GqeSTJs

.

STRENGTH:

 

Snatch Barbell Complex. 2 Rounds

3 Hang Muscle Snatches

3 Overhead Squats

3 Snatch Balances

3 Hang Squat Snatches

Then…

Muscle Snatch 5×3 Every 2 min

Work up

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METCON:

 

Grace

30 Clean and Jerks For Time (135lb/95lb)

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Scale 1 and Masters 40+:

Barbell 50/35 Kg

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Scale 2:

AHAFA

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Coaches Note:

None

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