The super friendly Philipp aka Bruno Mars 😉
WOD 1
EMOM for 10 mins: 10 jumping pull ups
Additional Work:
20 mins after class: For time: 100 walking back rack lunges @ bodyweight/0.75BW *1 step= 1 rep
Barbell: 1. OHS complex 2. Snatch Warm-up from hang *set up on a line and start every lift with the toes by the line. Don’t check the line as you land but when you are in the top position. If you jumped forward the lift is a no-rep. Jumping slightly back is not a problem but try to stay by the line. It’s paramount that you find a starting position from hang, which allows you to move the most weight. When doing hang snatch in this program it is not meant as an accessory to the full snatch but is rather a goal in itself. It’s fairly common to keep the body more upright than in the full snatch and to rely more on the quads or to even do a high-hang snatch. Experiment with and stick to what seems to be working for you without regards to the full snatch. 3. Hang Snatch 3.1 Find your daily max in doubles. You can only drop the bar after the last rep. |
WOD 2
In 18 mins complete: 5 min amrap of: 2 min rest 5 min amrap of: *Every time you come down from hang or hold minus 3 mus for hang and 100m for hold
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