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

4 x Snatch Deadlift + Snatch below the Knee + Snatch pull +Snatch, 70-75%

1st minute: 1 deadlift (245 lb./165 lb.)
2nd minute: 20 Double-unders
3rd minute: 1 Muscle-up
4th minute: 1 Box jump (30″/24″)

Increase one rep each round (DU increase by 5 reps). Continue through rounds until you “time out” and cannot complete the prescribed reps in that minute.

Post loads and completed reps/rounds to comments.


Q: In a snatch or clean, where do I receive the barbebll?

A: Liao Hui (-69kg, China) just set a world record and is a great example of how/where to receive the barbell. He FINISHES, then presses his body DOWN. Notice he does not dive into his rock bottom position and let the bar crash on him. He receives the barbell a little below parallel, then PRESSES his body down into that rock bottom position. Ideally, you want to receive the barbell about 1″-2″ above this rock bottom position, then press your body into that very bottom position.


Post thoughts to comments.

Tuesday WOD, November 18, 2014