Warm up:
2 rounds of:
200m Row
100m Run
5 Squat cleans (bar only)
5 Presses (bar only)
5 Pull ups
10 Walking toe touches

10 rounds for time of:

3 Power snatches @ 65% of your one rep max
5 Burpees

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The fundamentals of Olympic Lifting are STANCE-GRIP-POSITION. Check out these two videos and watch each one three times.

First, watch the feet… see where they land? Consistently in the same spot. No jumping forward, just a jump and a land.

Grip…. check out the placement of their hands in relation to the bar, and trust me, they have a hook grip. When you snatch 400lb., you HAVE to hook grip to keep a tight hold on the bar.

Postion…you may have to watch the videos more than once to see all of the positions. These guys are so fast, you blink, and they’ve already made the lift. Concentrate on watching the path of the bar sweep back into their pockets, look for the finish and how they drive their body DOWN under the barbell. It’s sick how fast they are….

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Thursday WOD, October 18, 2012

6 thoughts on “Thursday WOD, October 18, 2012

  • October 18, 2012 at 11:22 am

    6:06 with 115 lbs

  • October 18, 2012 at 12:53 pm

    WOD: 6:39 (115#).

  • October 18, 2012 at 1:12 pm

    20 rounds of “The Chief”. Great WOD! Top 5 WOD for me.

  • October 18, 2012 at 3:18 pm

    WOD – 7:22 @ 60#

  • October 18, 2012 at 7:20 pm

    10:32 with 85lbs.

  • October 20, 2012 at 2:11 pm

    WOD: 7:05 @ 115#

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