Power Snatch Cycling, In 5mins 5 Power Snatch@55%1RM, 5 HSPU 1min Recovery, In 4mins 4 Power Snatch@55%1RM, 4 HSPU 1min Recovery, In 3mins 3 Power Snatch@55%1RM, 3 HSPU, 1-3RM C&orJerk

MOBILITY WOD-SMASH YOUR GUTS

SUPER YOUTH, BEGINNER  & MASTERS 50-59yrs  

(A) Mobility & Breathing 

(B) Shoulder Strength & Stability-3 x 15 Horizontal Row with External Rotation with Bands 

(C) Warm Up-In 5mins 1 Wall Walk, 10 sec Hollow Body Hold, 10 Superman Hold 

(D) Power Snatch-Work to the limits of your movements

(E) Individually for max reps-In 5mins 5 Power Snatch@55%1RM, 5 HR Pushups 1min Recovery, In 4mins 4 Power Snatch@55%1RM, 4 HR Pushups 1min Recovery, In 3mins 3 Power Snatch@55%1RM, 3 HR Pushups

FROM THE COACH (A) Spend 5mins smashing your guts with a medball & chatting about diaphragmatic breathing (B) Only go as heavy as you can maintaing right angles, this is similar to the face pull but pull it out in line with your shoulders then perform external rotation (C) Get tight & stay tight (D) Use this time to get stronger at your movement (E) f  

INTERMEDIATE & MASTERS 40-49YRS  

(A) Mobility & Breathing 

(B) Shoulder Strength & Stability-3 x 15 Horizontal Row with External Rotation with Bands 

(C) Warm Up-In 5mins 10 sec Handstand Hold, 10 sec Hollow Body Hold, 10 Superman Hold 

(D) Power Snatch-Cycling Reps

(E) Individually for max reps-In 5mins 5 Power Snatch@55%1RM, 5 HSPU 1min Recovery, In 4mins 4 Power Snatch@55%1RM, 4 HSPU 1min Recovery, In 3mins 3 Power Snatch@55%1RM, 3 HSPU

FROM THE COACH (A) Spend 5mins smashing your guts with a medball & chatting about diaphragmatic breathing (B) Only go as heavy as you can maintaing right angles, this is similar to the face pull but pull it out in line with your shoulders then perform external rotation (C) Get tight & stay tight (D) Today we are going to focus on cycling reps and efficiency from the ground (E) Practicing Cycling unbroken reps. If you are unable to do a HSPU at this stage perform strict pushups 

ADVANCED 

(A) Mobility & Breathing 

(B) Shoulder Strength & Stability-3 x 15 Horizontal Row with External Rotation with Bands 

(C) Warm Up-In 5mins 10 Shoulder Taps, 10 Hollow Rocks, 10 Supermans 

(D) Power Snatch-Cycling Reps

(E) Individually for max reps-In 5mins 5 Power Snatch@55%1RM, 5 HSPU 1min Recovery, In 4mins 4 Power Snatch@55%1RM, 4 HSPU 1min Recovery, In 3mins 3 Power Snatch@55%1RM, 3 HSPU

(F) 1-3RM Clean&orJerk

FROM THE COACH (A) Spend 5mins smashing your guts with a medball & chatting about diaphragmatic breathing (B) Only go as heavy as you can maintaing right angles, this is similar to the face pull but pull it out in line with your shoulders then perform external rotation (C) Get tight & stay tight (D) Today we are going to focus on cycling reps and efficiency from the ground (E) Practicing Cycling unbroken reps (F) Anyway  

ADVANCED STRENGTH ONLY

(A) Mobility & Breathing 

(B) Shoulder Strength & Stability-3 x 15 Horizontal Row with External Rotation with Bands 

(C) Warm Up-In 5mins 10 Shoulder Taps, 10 Hollow Rocks, 10 Supermans 

(F) 1-3RM Clean&orJerk

FROM THE COACH (A) Spend 5mins smashing your guts with a medball & chatting about diaphragmatic breathing (B) Only go as heavy as you can maintaing right angles, this is similar to the face pull but pull it out in line with your shoulders then perform external rotation (C) Get tight & stay tight  (F) Anyway