1.13.2015

 In Uncategorized, WOD

Warm Up

Row 300m

Dynamic Drills

Then 2 Rounds

  • Dislocates x 10
  • Snatch Grip Push Press x 10
  • OHS x 10

Power Snatch Instruction

Workout of the Day

A. 5 Sets

  • 3 Position Power Snatch (Mid thigh, above the knee, below the knee)

Each set is 3 reps, one from each position.  

B.

10 minutes @ 85% of:

  • Russian KBS x 10
  • Run or Row 250m
  • Double KB Front Rack Hold x 30 seconds

Rest/Walk 5 minutes

10 minutes @ 85% of:

  • Pull Up x 5 (CTB if possible)
  • Push Up x 7
  • Box Jump/Step Down x 9

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