7/9/15 Thursday

Performance

A. 10min gd Thorough BB warm-up provided by coach

+

Every 2 minutes, for 20 minutes (10 sets):

3 Snatch Grip Lift Offs + Snatch

*Build in loads over the course of the 10 sets from approximately 60-90% of your 1-RM Snatch.

 

B. Every 6 minutes, for 18 minutes (3 sets), for times:

10 Hang Power Snatch (115/75)

10-20 Box Jump Overs (24/20)

Run 400 Meters

*must have 90sec rest b/w sets

 

Competition

Wod will be posted at gym