Friday, July 18
“The things that scare you only make you better and stronger.”
—Octavia Spencer
Warm-up
2 sets, not for time of:
2 minutes of rowing, biking or jogging
30 seconds of box step-ups and step-downs
10 hip & back extensions
1 x snatch warm up with empty bar (45/35)
Strength/Skill
For quality:
20 Box Jumps, pick height
Athlete Instructions
10-20 reps
Box jumps are NOT for time. Focus on explosive power. You choose height.
WOD
2 Power Snatches, pick load
Every 2 mins for 20 mins.
Then:
1 Hang Squat Snatch, pick load
Every 1 min for 10 mins.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Power Snatch - 85% 1RM or higher
Hang Squat Snatch - 80% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
Power Snatch - 65% 1RM or higher
Hang Squat Snatch - 60% 1RM or higher
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Wall Stretch, Leg
Hold 1-2 minutes per side.