WOD: Friday 2/5/16
- 20 x reverse hypers
- 20 x back extensions
- Row 500m
- PVC drills for snatch
- 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)
- Front squat: find a max double!
- Snatch Chinese Pulls (1 at floor + 1 at knees): 6 rounds