4/14/15 Tuesday

Performance

A. EMOM, for 8 minutes:

Snatch with 3-Second Pause in Receiving Position x 1 rep @ 75-85%

*feeling positions, making each lift technically perfect

*If you do not have a smooth squat snatch then catch in a low power position and pause there

*If performed last Thursday try and add a little weight to each set of last weeks

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On a Continuous clock

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EMOM, for 5 minutes:

Snatch + Overhead Squat @ 80-85%

 

B. 4-Segmented Snatch Deadlift; 1 rep of complex , Every 2min x 4 sets

*pause for 2 full seconds at each position – 2″ off the floor, mid-knee, mid-thigh and high hang

*Again add weight if performed last week

 

C. EMOM, for 15 minutes:

Minute 1 – 10-15 Kettlebell Swings (53/35 kg)

Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)

Minute 3 – 10 Toes to Bar

 

Competition

Wod will be posted at gym