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

Strength:
5 sets of snatch at the HIP/HANG/FLOOR*, 70-75%

WOD:
5 rounds, as fast as possible:
200m Row
8 Power snatches (95 lb./65 lb.)
12 Burpees
Rest 3 minutes

Post loads and splits to comments.

**Strength today is also know as 3-position snatches — I love these!! These are a great opportunity to dial in positions and technique. If you find you are missing positions, jumping too early, not finishing, landing forward — whatever ails you, this is a great time to fix it. Do not rush through the positions – take time to feel the barbell and dial in those weak spots. And, if you find you are missing something, do not advance to the next position until you have fixed it -you can always go back a position, dial in what is wrong, then move forward. Err on the side of light weights in order to dial in technique. Whatever you feel is “wrong” with your lifts can be worked on and greatly improved today! (Leave your ego at the door because if you bring it inside the gym, it will be crushed :).

_________________

Post thoughts to comments.

Media:
Thursday WOD, February 12, 2015

One thought on “Thursday WOD, February 12, 2015

  • February 13, 2015 at 12:18 am
    Permalink

    3 Position Snatch: 5 sets @ 165#

    WOD: 20:56rx (Splits 1:43, 1:42, 1:48, 1:50, 1:53)

    300 KBS (2300 total for the month)

Comments are closed.