WOD
Tuesday 05.10.2022
Tuesday | 05.10.2022
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
2. Strength Prep
Athletes will be completing 1 squat snatch @75% of 1RM every 60 seconds for 10 minutes (10 sets). After the warm-up, have the athletes partner up and begin working up to their desired weight. Use about 5-6 minutes while making sure reps feel smooth and consistent. For athletes who struggle with form and mobility, instruct them to switch to a lighter weight or power snatch.
3. Workout Prep
3 sets:
3 Deadlifts (work up in weight)
3 Box Jumps (work up in height)
4. Workout: Ring of Fire
Freedom (RX’d)
21-15-9
Deadlifts (275/185)
Box Jumps (30/24)
* Independence
21-15-9
Deadlifts (225/155)
Box Jumps (24/20)
* Liberty
21-15-9
Double Dumbbell Deadlifts (moderate)
Box Step Ups (20/16)
5. Cooldown/Mobility
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose