TUESDAY (02 FEB 2016)

Warm-up:

7 Min active warm up:

-Focus on hip, shoulder, and leg stretching.

-Run 2-3 50m strides.

Skill (Snatch):

Beginner:  Work snatch technique with PVC Pipe…try to build to bar.

                  -Start from mid-thigh power snatch and work to squat snatch.

 

Proficient:  Work mid-thigh power snatch to mid-thigh squat snatch. 

                  -Work to about 75% 1RM or build if 1RM not known.

Competitor:

                       Squat snatch. 2 x (1 pull from knee, 1 pull from mid-thigh)

                        2x65%

                        2x70%

                        2x80%

                        2x83%

 

WOD:

(From Power Lifting Room).

5 Rounds for time

8 x Front Squat from rack: (135/95) (115/85) (95/65)

20 x Push-ups

1 x lap from power room to top of stairway to heaven & back.

(Out power room to first floor, top of stairs & back).

 

Time stops when to touch your squat rack on last lap.