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Wednesday 111214

13
Dec

Wednesday 111214

Strength/Skill:
1) Snatch Complex (1 x 3 ea)

  • Snatch-Grip RDL
  • Snatch Pull from Below Knee
  • Muscle-Snatch
  • Overhead Squat
  • Snatch Push Press
  • Snatch Balance (fast to receiving)
  • Hang Power Snatch
  • Snatch from Below Knee
    (Perform with empty barbell/PVC.)\

2A) Power Snatch build to heavy set of 3 over 3-4 sets

2B) Wt. Pull Ups x 5-8

Comp Athletes

1) Snatch Complex

2) Muscle Snatch 3 x 2

3) Snatch Balance 4 x 1

WOD:
 AMRAP in 7 Minutes

  • 30 Double Unders
  • 15 Power Snatches

Rest 4 Minutes and Repeat

*For part B perform the amount of rounds you scored in the AMRAP but now for time.  For example in an athlete scores 5 rounds + 4 reps during the AMRAP, then for the second part they would perform 5 Rounds + 4 reps for time.  Goal is to push the AMRAP and then see if you can beat your time.

Additional:
  • 75 Medball sit up tosses with a Partner for time
  • Mobility

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