WOD and Weekly Preview: Monday, November 3, 2014

(A) GymNASTY mobility

(B) Barbell Snatch Warm Up

  • Press x5
  • Behind Neck Snatch Grip Press x5
  • Back Squat x5
  • Front Squat
  • Overhead Squat x5
  • Muscle Snatches x5
  • Snatch x5

(C) Snatch (Triples)

3x3 @ 60%, 3x3 @ 70%, 4x3 @ 80% of 1RM

(D) Snatch Deadlift

3x5 @ 110% of Snatch 1 RM

After Class

  1. 3-5 Sets of 15-20 Reverse Hypers alternating with 15-20 Hollow Rocks
  2. 1 Round: 90 min Max Barbell Front Squat 55-75, 1 min Rest, 90 min Max Lunges 55-75
  3. 5x10 Snatch Grip Press alternating with 5x MaxRep Dumbbell Rows
  4. 20 Alternating Pistols

Quarter 4. Week 6.