Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Snatch wave, complete 2 cycles:
3 reps x 70% 1RM
Rest 2 minutes
2 reps x 80%
Rest 2 minutes
1 rep x 85%

Snatch deadlift, pause just above the knee (3 second pause), 2-2-2 (50% of 1RM)

(*NOTE: In the video linked above, the demo goes up to mid-thigh. You will pause just above the knee in the launch position (you should feel your hamstrings loaded and fired up). Make sure as you return the barbell to the floor, you mimic the same bar path you created on the way up.)

For time:
1000m Row sprint

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Thursday WOD, May 1, 2014

One thought on “Thursday WOD, May 1, 2014

  • May 1, 2014 at 9:51 pm

    3:02 1k

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