WOD: Friday 2/5/16

February 5, 2016

Warm-up:

  1x

  - 20 x reverse hypers

  - 20 x back extensions

  - Row 500m

  - PVC drills for snatch

 

Strength/Skill:

  - Snatch skill development: we'll spend some time working on snatch drills as a group, then break off to puts some sets together and find a weight for the workout.

 

Metcon: Lurong Challenge 2016 - WOD 3 - "Snatch and Go"

  4 Rounds for time:

Level III
  - 10 Toes to Bar
  - 10 Snatches (135/95)

Level II
  - 10 Knees to 90
  - 10 Snatches (95/65)

Level I
  - 10 Sit Ups
  - 10 Ground to Overhead (65/45)

 

Additional Work:

  - Front squat: find a max double!

  - Snatch Chinese Pulls (1 at floor + 1 at knees): 6 rounds

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