Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Snatch 1.1.1 @ 75%
snatch Balance 1.1.1 @ 75%

For time, reps 9-7-5 of

Muscle up
Snatch (full, 135 lb./95 lb.)

Post loads and time to comments.


This is a great analysis of good vs. less than ideal technique. In this video, Spencer relied on his strength to muscle the weight, whereas Matt relied on his technique to make the lift. Both still made the lift, but relying on technique is more efficient and much less taxing on your body.

Matt Bruce vs Spencer Arnold Snatch Analysis from Power And Grace Performance on Vimeo.

Post thoughts to comments.

Thursday WOD, March 26, 2015

2 thoughts on “Thursday WOD, March 26, 2015

  • March 26, 2015 at 6:08 am

    SC: 165#

    “Amanda” – 10:02 rx

    Probably a PR

  • March 26, 2015 at 9:28 am

    Great job josh!

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