WOD for Thursday, May 14, 2020

Thursday 14.5.2020

at the gym version


1.
Snatches

3 x 2 muscle snatches + snatch balance

3 x 2 power snatch + snatch balance

3 x 2 squat snatches + snatch balance

*Technique work with easyish weights. You should be able to climb up a bit from the first complex towards the last. Rest about 2 minutes between sets.

2.
Accessorries
3 rounds for quality of
10 snatch grip behind the neck strict press
10 over head squat
10 horizontal barbell / ring row
10 weighted sit ups

OR

Anywhere version

1.
PVC or broomstick snatch technique

3 x 5 Muscle snatch (On to toes)
3 x 5 Snatch Drop
3 x 5 Power Snatch with 3 sec pause on the catch
3 x 5 Snatch Balance
3 x 5 High Hang Squat Snatch with 3 sec pause on the catch

*Just remembering how to snatch! Also before you can master the barbell you need to master the pvc pipe!

2.
EMOM30
1. 5-10 Single arm squat snatch / if there is not enough mobility than power (R)
2. 5-10 Single arm squat snatch / if there is not enough mobility than power (L)
3. 10 Single arm strict press (R)
4. 10 Single arm strict press (L)
5. 10 Single arm over head squat (R)
6. 10 Single arm over head squat (L)
7. 10 Single arm bent over row (R)
8. 10 Single arm bent over row (L)
9. 10-20 Side bends (R)
10. 10-20 Side bends (L)

*Use a dumbbell or kettlebell for this one! If you have a weight that feels too light, you can some reps. Work time on the minute shouldn’t be longer than 45sec.