Clamtown CF – Location – WOD
Warm-up
Warm Up (No Measure)
General Warm-up (1 time through)
10 PVC Pass Thrus
10 Air Squats (hold bottom, chest up, arms up)
10 PVC Around the World
10 Up-Down w/ Jump
10 PVC Sotts Press
OH Squat Review/Evaluation (3 minutes)
Snatch Warmup (10-12 minutes)
Static Positions (high hang, low hang, floor, move back and forth through positions)
Down and Finish (speed thru the middle)
High Pull (keep the bar close)
Muscle Snatch (quick turnover)
Tall snatch (start at finish of pull on toes, shrug and pull under into full squat)
Snatch from High Hang, Low Hang, Floor
Strength/Accessory
Snatch + Overhead Squat
Snatch plus Overhead Squat
6 sets x 1 Squat Snatch + 2 Overhead Squats (build in weight), 1 set every 1:30
Workout
Orbison (AMRAP – Rounds)
EMOM for 20 minutes
4 Burpees
6 Air Squats
8 Sit-Ups
Perform reps of Burpees, Air Squats, and Sit-Ups each minute on the minute
Rest the remainder of the minute
Score is number of minutes where full round can be completed
Decrease difficulty by scaling number of reps. Increase difficulty by wearing a vest (20/14 lbs)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute QL Stretch
1 Minute Cat Cow
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
QL Stretch
Cat Cow
