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
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