Wednesday, July 6, 2016


 
Every 2 min for 10 min
3 snatch 75% + 1 snatch balance

*Coach Notes: These  snatches should be 75% of 1rm, going heavier each round is not beneficial if form starts to deteriorate. Too heavy can result in technically sloppy lifts. This cycle is about really trying to perfect technique and increasing weight gradually. Going too heavy will only reinforce bad habits or even create bad habits if none exist to begin with. If you don't have a 1rm snatch, or it's been a long time, feel free to add weight as long as the lift feels fast, smooth, and you are not pressing out.

WOD
Every 4 minutes:
100m sprint
15 unbroken WB 20/14
12 TTB
9 HSPU

repeat 4 cycles
 
score= time for each  round
 
 
Mod WOD
2 min calf stretch: 1 R/1 L
1 min partner bully stretch
 
Optional
4x3strict TTB lower down as slow as possible stopping in a L hang for 5 sec
4x8 KB under chin GHD back ext, hold last rep 20-30 sec

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