Pre WOD:
A, Paused Squat Snatch:
6 sets*1 Paused Squat Snatch+1 Paused Hang Squat Snatch
* 1 sec pause over the knee and in the catch for both lifts
70% of 1 RM, focus on moving with speed and to have good positions, we will increase weight each week
B, Snatch Pull
3 sets*2 Snatch Pull
100% of 1 RM Snatch
WOD:
Partner Workout:
5 Rounds For Time:
400 m Partner Run
20 Front Squats 60/40 kg (135/90 lbs)
40/30 Cal Erg
20 Push Jerks 60/40 kg (135/90 lbs)
Cap 35 min
Post WOD:
Saturday Mobility Session:
Follow along the Hip Mobility Protocol from Coach Henrik:
https://youtu.be/JNeqBrjvn2A
