Warm up:
2 rounds of:
200m Row
5 Burpees
5 Squats
5 Pull ups
200m Run

Strength:
1 Power snatch at 75% of 1 rep max, rep every 30 seconds for 10 minutes
Rest 2 minutes then do 1 rep at 85%
Rest 2 minutes, then do 1 rep at 95%

WOD:
5x400m Run
Rest 1 minute between rounds

Post snatch loads and WOD time to comments.

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Front Rack Position

This is a solid front rack position, used at the top of a clean, front squat, push press, push jerk, and split jerk. Theoretically, he could let go of the bar, put his arms straight out, do a front squat, and the bar would stay put…and, I only say theoretically because he has every color of bumpers on the bar, and you wouldn’t let go of a heavy load like that! But in theory, he could.

Notice the position of the bar, sitting on his shoulders, elbows are out of the way and slightly in front of the bar, and from here, he can drive his body down under the bar with full force.

Getting to this position takes great flexibility. If you struggle getting into this position, talk to your coach today about some mobility exercises you can do daily that will help you get a strong front rack position. If you have a favorite mobility WOD for shoulders/chest, post links to comments!!!

Post thoughts to comments.

Media:
Thursday WOD, November 8, 2012

2 thoughts on “Thursday WOD, November 8, 2012

  • November 8, 2012 at 2:15 pm
    Permalink

    Did hang power cleans: 125/145/155
    WOD: 11:09

  • November 9, 2012 at 7:09 am
    Permalink

    WOD: 10:50
    115/135/155/175(F) on snatch work

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