Friday, 21 March 2014

Bent Over Staring At Your Hands - Dawn Fletcher, Mentality WOD

WARM UP
• 15 minutes – Coach's choice of dynamic warm up and mobility drills.

BEGINNER STRENGTH
Overhead Squat:  2 x 10 – Choose a weight that is challenging but allows you to perform the first set of 10 Overhead Squats with perfect form; attempt to increase weight on the second set, if possible.

INTERMEDIATE STRENGTH
Time Under Tension Overhead Squat:  1 x 12 @ 45% OHS 1RM; use 44X1 tempo (4 seconds descent to bottom of OHS, pause 4 seconds at rock bottom, eXplode out of the bottom, 1 second pause between reps).

CONDITIONING
For total reps:
AMRAP 4 minutes:  Burpees
Rest 1 minute
AMRAP 4 minutes:  Power Snatch @ 60% Snatch 1RM

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