Warm-up:
20x Snatch Complex
Deadlift, power snatch, overhead squat. squat snatch.
Stretch/Tech:
Mobility Wod (from www.mobilitywod.com):
Open WOD 12.2: Movement Prep and Mechanics
1. Hand in high band lat/shoulder stretch with external rotation (2:00 each)
2. Double Pain ball with bar overhead (4:00)
3. Banded hip glutes/hamstring flossing (2:00 each)
4. 20-30 shoulder/arm swings
Workout:
2012 Open Workout 2
As Many Reps As Possible in 10 minutes of:
30 Snatch (men 75lbs / women 45lbs)
30 Snatch (men 135lbs / women 75lbs)
30 Snatch (men 165lbs / 100lbs)
30 Snatch (men 210lbs / women 120lbs)
This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.
Please be sure to watch the entire workout instruction video above for full details. Each rep will be counted once the athlete clearly shows control of the barbell overhead. The athlete must be responsible for loading their own barbell to the appropriate loads during the workout. The same barbell must be used for the entire workout and they may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.
