1/21/15 Wednesday
Performance
Watch Video!
*Note back position on first pull…Knee’s back…then slight redip sweeping bar into 1 position
A. Overhead Squats @ 32×1; 5-6 x 3 sets, rest 2min
B. Every 2 minutes, for 12 minutes (6 sets):
Hang Snatch (you choose hang position) x 2-3 reps
*Focus on speed and perfect mechanics
*Build in load over the course of the sets.
C. Three rounds for time of:
30 Overhead Walking Lunges (45/25 lb plate)
15 Pull-Ups
400 Meter Run/Row or 800m on AirDyne
Competition
Wod will be posted ay gym