Prehab:
30-20-30
DU Skills
Strength:
Take 20 min to work up to today’s heavy:
Pause Snatch (mid thigh) + Snatch
“Open WOD 11.1”
AMRAP in 10 min:
30 DU
15 Power Snatch 75/55
Post WOD:
Roll Calves
The goal of the pause is meant to fix inefficiencies with pulling past the knees. Patience! The wod was the first ever open wod. Its meant to be light and fast. Very much an aerobic effort. The goal is set a pace you can maintain and hang on.
Barbell:
3 sets of:
2 Clean & Jerk @ 85%
3 sets of:
1 Clean & Jerk @ 90%
5 sets of:
3 Front Squats @ 87%
3 sets of:
20 V-ups
12 Back Extensions