07.29.2014

07.29.14

SKILL & WARMUP-coach led

SNATCH

SNATCH PROGRESSION w/ EMPTY BAR x 5

FITNESS

1)5x3 PRESS

2)3x3 SNATCH GRIP DEADLIFT

3)3 ROUNDS: 100 SINGLE UNDERS,20 KB SWINGS,10 TOES TO BAR

PERFORMANCE

1)3x2 SNATCH PULL + 1 MUSCLE SNATCH

2)5x1 HANG POWER SNATCH + 1 SN GRIP PUSH PRESS + 1 OHS

3a)4x:15 sec SNATCH WIDTH ISO KB HOLD @ 36/18

3b)4x10 SINGLE ARM KB SWING (5r/5l)

WOD

12 EMOM

@75% OF C&J

Even: 2 CLEAN AND JERKS

Odd: 5 DEADLIFT , 3 FRONT SQUAT

*all bars are taken from the ground

*no dumping bars from overhead, working controlling bar back down to ground